Jessica O'ConnorReduced daylight following the end of British Summer Time is contributing to lower mood and fatigue among remote workers, according to functional medicine practitioner and nutritionist Rebecca Prade.
Speaking to Coffee Friend, Prade explained that shorter days disrupt the body’s circadian rhythm, which regulates key hormones including cortisol, serotonin, and melatonin.
She said this physiological shift can cause people to feel more tired, less focused, and emotionally flat during the winter months.
She added: “The most effective thing you can do is get outside early in the day.
“Even ten minutes of natural light exposure within the first hour of waking helps to regulate your body clock, support serotonin activity, and lift your overall sense of alertness and mood.
“On really wet or dark mornings when getting outside isn’t realistic, I use a light therapy lamp instead.
“The research shows that around 20 to 30 minutes of exposure to a 10,000 lux light can mimic natural daylight and help regulate circadian rhythm and mood just as effectively.”
Prade noted that movement throughout the working day can also improve circulation and energy levels, particularly for those working from home.
She explained: “You don’t need to overdo it, just moving regularly through the day makes a real difference to circulation, dopamine, and energy.
“A short walk at lunchtime or between meetings can do more for your mood than another cup of coffee.”
She added that brief, mindful breaks away from screens and regular social interaction remain important for maintaining wellbeing in remote and hybrid work environments.
Prade concluded: “You should be focusing on getting daylight, movement, nourishment and connection in order to keep mood and motivation stable through the darker months.”
