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When the clocks go back in October, millions of Britons welcome an extra hour in bed. But by the evening, with darkness arriving before many people finish work, that small luxury may seem a distant memory.

As fall turns into winter, you might feel unusually tired, struggle to concentrate or crave carbohydrate-rich comfort foods. Getting out of bed becomes harder, while a night on the sofa seems more appealing than going out.

It's tempting to dismiss this as the winter blues. But shorter days can influence our sleep and mood.

The clock change, which also happens in many other countries, doesn't reduce daylight. It shifts an hour of it from evening to morning. However, it coincides with shortening days, when some people struggle to get enough natural light.

For around 3% of the U.K. population, winter brings a form of depression known as seasonal affective disorder (SAD).

People with SAD experience recurring depressive episodes, usually beginning in fall or winter and improving in spring. Symptoms include persistent low mood, irritability, difficulty concentrating and losing interest in enjoyable activities. It can also involve sleeping more, increased appetite and cravings for carbohydrates.

These symptoms can affect work and relationships. Other people experience milder seasonal changes without meeting the criteria for clinical depression, while some notice changes in sleep but little difference in mood.

Our circadian system, or internal body clock, helps regulate when we feel alert and sleepy.

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