The clocks going back is often seen as a positive change, as we get an extra hour of sleep. However, recent research suggests that this change may not be as beneficial for our sleep as we think. In fact, we may continue to lose sleep as the season progresses.
According to Hannah Belsham, a Health and Wellbeing Physiologist and Nutritionist at Nuffield Health, the clocks going back can disrupt our internal body clock, also known as our circadian rhythm. This can lead to a decrease in melatonin production, our sleep hormone, and an increase in cortisol levels, our alertness hormone. As a result, we may experience tiredness, lower mood, and difficulty concentrating.
But there is one food type that can help us combat the effects of the time change – spicy food. Belsham explains that spicy foods, particularly those containing capsaicin (the compound responsible for chilli’s heat), can temporarily boost metabolism, circulation, and energy expenditure by activating thermogenesis. This mild “metabolic kick” can help counteract the lethargy that comes with darker mornings and cooler weather.
But that’s not all – capsaicin is also linked to an increased production of endorphins, also known as “feel-good” chemicals. This can be especially useful during a season where many of us experience seasonal low mood. Additionally, spices like turmeric and ginger have anti-inflammatory properties and may support gut and brain health, both of which are essential for sustained energy and mood balance.
Belsham advises moderation when it comes to consuming spicy food. A few pinches of chilli, cayenne, or paprika can provide a thermogenic and mood-boosting benefit, but excessive consumption may irritate the digestive tract, especially in those with acid reflux, irritable bowel syndrome, or gastritis. For those with these conditions, Belsham recommends opting for milder versions such as turmeric or cinnamon, which support metabolism and reduce inflammation without causing gastric distress.
It’s also important to balance spicy foods with fiber-rich vegetables, lean proteins, and whole grains, rather than heavy, refined carbs that can cause blood sugar dips and post-meal fatigue. This will help maintain stable energy levels throughout the day.
So, which spices are best for beating the winter slump? Belsham recommends four top spices to help combat post-clock-change fatigue:
1) Chilli and cayenne pepper – These spices are rich in capsaicin, which enhances thermogenesis and fat oxidation, improving energy expenditure and circulation. Capsaicin also promotes endorphin release, offering a natural “feel-good” lift.
2) Ginger – This spice contains gingerol and shogaol, compounds known to aid digestion, reduce inflammation, and improve cognitive alertness. Ginger may also help relieve fatigue by supporting mitochondrial function.
3) Turmeric (with black pepper) – Curcumin in turmeric has neuroprotective and anti-inflammatory effects. When combined with piperine from black pepper, absorption increases up to 20-fold. This pairing supports brain health and stable mood.
4) Cinnamon – This spice helps regulate blood glucose levels, preventing post-meal energy crashes. It also contains polyphenols that support cardiovascular and metabolic health.
Belsham also suggests trying paprika or harissa, which provide antioxidants such as carotenoids that help reduce oxidative stress while adding flavor variety to your meals.
In conclusion, the clocks going back may not be as beneficial for our sleep as we think. But by incorporating spicy foods into our diet, we can combat the effects of the time change and maintain our energy levels and mood throughout the day. So, next time you’re feeling sluggish after the clocks go back, reach for some spicy food and give yourself a natural boost.
