If you're feeling a little more sluggish, unmotivated or down since daylight saving time ended, that's actually just science. 

The combination of earlier sunsets, shorter days and colder temperatures can create a perfect storm for people prone to seasonal affective disorder (SAD), a form of depression that affects about 5% of adults.

Earlier darkness is shown to trigger changes in your mood, sleep and energy levels, which can make the transition to less daylight particularly challenging after clocks fall back.

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Why sunshine is so important

Your body has an internal clock, known as its circadian rhythm, that helps regulate when you feel awake and sleepy. Light entering your eyes helps keep that clock in sync with the day.

(MORE: In a funk? Doctors say sunshine could be the cure)

When daylight becomes limited, that rhythm can get thrown off. Reduced sunlight may also affect brain chemicals such as serotonin, which helps regulate mood, and melatonin, which plays a role in sleep.

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Colder weather can add another layer to the problem. When it's uncomfortable outside, it's tempting to skip a walk, exercise less or spend more time indoors. That means fewer opportunities for sunlight, movement and social interaction, all things that can support your mental health.

(MORE: Fall back hits these places hardest)

Navigating the time change

You can't make the sun set later, but a few adjustments to your daily routine can set you up for success during the darker days ahead.

1. Get outside before sunset. Try moving your daily walk, workout or outdoor errands to earlier in the day. Even a little time outside provides valuable natural light exposure.
2. Make mornings brighter. Open the curtains as soon as you wake up, sit near a sunny window during breakfast or take a short walk before starting your day. 
3. Keep moving, even when it's cold. Regular physical activity can support your mood and energy levels. Bundle up for a walk, find an indoor workout you enjoy or make movement part of your daily routine.
4. Stay connected. Don't be tempted to retreat indoors and cancel plans. Make an effort to maintain social connections, whether that means meeting a friend for coffee, scheduling a phone call or planning something to look forward to.

(MORE: Winter weather life hacks to make the season more manageable)

How to identify seasonal affective disorder

SAD is more than simply feeling gloomy when the sun goes down. It's a form of depression that can significantly interfere with everyday life.

Symptoms may include persistent sadness, loss of interest in activities, low energy, difficulty concentrating, changes in sleep or appetite, and feelings of hopelessness.

If changes in your mood or energy levels persist or interfere with daily life, consider talking with a health care professional.

(MORE: How to help kids with weather anxiety)