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Daylight Savings Time is a practice that involves moving the clocks forward in the spring and back in the fall. Not everyone participates in this practice, but the goal is to give us more daylight hours in the evening. While this change can be welcomed by those eager for longer evenings, it can have unexpected consequences for mental health. As we transition between standard time and daylight savings, our bodies and minds are forced to adjust to a shift in our circadian rhythms, which can be challenging.
How Daylight Savings Time Affects Mental Health
One of the most significant effects of daylight savings time is the disruption of sleep patterns. Our internal clocks, which regulate our sleep-wake cycles, become misaligned with the external environment. This can result in sleep deprivation or over-alertness, making it harder for individuals to get the rest they need to function effectively during the day. Inadequate sleep is strongly linked to mental health issues, including increased anxiety, depression, and irritability. For those who are already struggling with mental health concerns, the loss of sleep during the springtime shift can exacerbate existing symptoms, creating a vicious cycle that’s difficult to break.
Impact on Mood and Emotional Well-Being
Daylight savings time can also impact on mood. Research has shown that time changes can lead to a temporary increase in feelings of sadness or even depression. The abrupt shift in routine may disrupt the production of mood-regulating hormones like serotonin, which can lead to feelings of unease or low energy. Furthermore, for individuals already dealing with seasonal affective disorder (SAD), the change in daylight hours may worsen symptoms and increase feelings of hopelessness or lethargy. The lack of sunlight in the morning during the spring transition can feel disorienting and affect one’s mental clarity and focus.
Tips for Easing the Transition
Tips for making the time changes easier:
- Adjust Your Sleep Schedule Gradually – In the days leading up to the time change, try going to bed and waking up 15 minutes earlier each day. This gradual adjustment will help your body ease into the new routine without a sudden shock to your system.
- Practice Good Sleep Hygiene – Ensure you’re practicing good sleep habits, such as keeping your bedroom cool, dark, and quiet. Avoiding caffeine and heavy meals before bedtime can also improve the quality of your sleep, which is vital during this time.
- Get Plenty of Morning Light – Exposure to natural sunlight in the morning helps regulate your circadian rhythm. Try to spend time outside in the first few hours after you wake up, or open your blinds to let natural light in. This can help signal to your body that it’s time to start the day, making the adjustment easier.
- Stay Active – Regular physical activity can help combat the sluggishness and fatigue associated with the time change. Even light exercise, such as a brisk walk, can boost your energy levels and improve your mood.
- Limit Naps – If you’re feeling tired after the time change, try to resist the urge to nap during the day. Napping can interfere with your ability to adjust to the new sleep schedule, making it harder to fall asleep at night.
- Be Patient with Yourself – It’s natural for your body to take time to adjust to the time change. If you’re feeling irritable or low on energy in the first few days, remind yourself that this is temporary. With time, your body will adapt.
Support for Mental Health During the Time Change
Daylight savings time may offer more sunlight in the evening, it’s crucial to recognize the potential impacts on mental health and wellbeing. By understanding how it can affect sleep, mood, and routines, individuals can better navigate the transition and prioritize their mental health during this time of change.
If you are struggling to adapt to these changes or are wanting support in any number of life’s challenges, OK Clinical Therapy Group has many wonderful counselors who are accessible online, in person at our various 8 locations across BC, and at flexible times including evenings and weekends. You can read more about some of them here, or feel free to text or call 250-718-9291, and we’ll get you connected with the best counsellor to fit your needs. You can also email us at info@okclinical.com.
Interested in the history of daylight savings time? Find out more here: https://www.timeanddate.com/time/dst/history.html
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Written by: Senja Lieuwen, Practicum Student
