How Daylight Saving Time Impacts Your Mental Health
Each year, millions of people set their clocks forward by one hour for Daylight Saving Time, marking the start of longer days and more evening sunlight. While this shift signals the beginning of warmer, brighter months, it can also disrupt sleep, mood, and overall mental health. To prepare for Daylight Saving Time this upcoming Sunday, March 9, it’s important to understand how Daylight Saving Time affects mental health, the benefits of springing forward, the struggles that come with the time change, and practical tips for a smooth transition.
How Daylight Saving Time affects mental health
Even a one-hour time change can have an impact on your mental health. Why? Because Daylight Saving Time disrupts your circadian rhythm, the internal body clock that regulates your sleep-wake cycle. This clock is sensitive to aspects like light exposure, so when we suddenly shift our schedules by an hour, our bodies and minds need time to adjust.
Common mental health effects of Daylight Saving Time:
- Increased fatigue: Losing an hour of sleep can leave you feeling sluggish and tired for days.
- Mood changes: Disruptions in sleep patterns are linked to irritability and sadness.
- Heightened anxiety: Some people may feel more stressed as they adjust to a new routine, especially if they already struggle with anxiety.
- Reduced focus and productivity: Sleep deprivation caused by Daylight Saving Time can impair concentration, making work and daily tasks feel more difficult.
Daylight Saving Time transitions can increase mental health challenges for weeks as people’s bodies struggle to catch up.
The benefits of springing forward
While the transition can be tough at first, springing forward does offer mental health benefits, especially once your body adjusts to the new schedule.
More daylight = more mood-boosting activities
One of the biggest advantages of Daylight Saving Time is gaining extra daylight in the evening. Longer daylight hours encourage outdoor activities, which are known to improve mental health. Sunlight exposure boosts serotonin, a brain chemical linked to improved mood and a sense of calm. This means that after work or school, you have more opportunities to:
- Take an evening walk
- Go biking or jogging
- Enjoy outdoor social gatherings
- Garden or do yard work
- Simply relax outside and soak up natural light
Reduced symptoms of seasonal depression
For people who struggle with Seasonal Affective Disorder (SAD), during the dark winter months, springing forward often marks the beginning of relief. As the days grow longer and brighter, many experience improved mood, energy levels, and motivation.
Better opportunities for exercise
Physical activity is a proven mood booster. With more daylight after school and work, people are more likely to stick to an exercise routine, which can reduce anxiety and depression symptoms.
More social connection
People naturally become more social as the days lengthen and the temperatures rise. Spending time with friends and family, whether it’s a backyard barbecue or a walk in the park, can be great for mental health.
The struggles of springing forward
Despite many benefits, springing forward can come with challenges that can negatively impact mental health, especially during the first week of the time change.
Sleep disruption
The most obvious struggle is the loss of an hour of sleep. For people already battling insomnia or poor sleep hygiene, that missing hour can create a feeling of sleep debt. Even for good sleepers, it can take several days to recalibrate.
Research has found that the average person gets 40 minutes less sleep on the Monday after Daylight Saving Time begins compared with the other nights of the year.
Mood swings and irritability
When your sleep is off, so is your mood. Many people report feeling more impatient, irritable, and emotionally sensitive during the first few days after the clock changes.
Tips for a smooth transition to springing forward
With a little preparation and self-care, you can minimize the mental health impact of Daylight Saving Time and make the transition easier. Here are 5 tips to help you navigate Daylight Saving Time:
- Prioritize sleep: In the days leading up to the time change, try to go to bed and wake up a bit earlier to help your body gradually adjust. Stick to a consistent sleep schedule and create a relaxing bedtime routine.
- Exercise: Exercise is a natural mood booster and can help regulate sleep patterns. Consider incorporating a morning walk or light workout into your routine to take advantage of the extra daylight and boost your serotonin levels.
- Get morning sunlight: Make an effort to spend more time outdoors in the natural light. Whether it’s during lunch breaks, walks, or simply sitting near a window – soaking in the sunlight can help improve your mood and energy levels.
- Practice mindfulness: If you find yourself feeling overwhelmed or depressed during the transition, try mindfulness techniques like deep breathing or meditation to stay grounded. These practices can help manage stress and improve emotional regulation.
- Reach out for support: If the time change is impacting your mental health, consider speaking with a therapist. Therapy can offer support and guidance in managing any emotional challenges that come up during this transition.
Takeaway
While Daylight Saving Time can throw off your mental health with sleep disruptions and mood changes, it also brings longer, sunnier days that can improve your mood and encourage healthy habits. By understanding the effects of springing forward and taking proactive steps to support your mental health, you can make the most of the season ahead.
If you’re struggling to adjust or notice persistent changes in your mental health after Daylight Saving Time, don’t hesitate to reach out to a mental health professional. A licensed therapist can provide tailored strategies and support to help you thrive, no matter the season.
Finding your perfect therapist has never been this easy. Go to findmytherapist.com to choose your therapist and schedule your first appointment online, instantly.
Ready to prioritize your mental health?
Great Lakes Psychology Group is here to help. With an extensive network of caring therapists available to meet online or in-person, we make it easy to find the right fit for your unique needs.
More about Allie Sadowski
Allie is a member of the GLPG Marketing team and a contributor to the Current and the Notepad. Before working on the Marketing team, she worked on the Provider Growth team. Outside of marketing and writing, she enjoys spending time with loved ones and her dog, Nova.
