Dr. Cindi Saj
The Shift: An Overview
Daylight Saving Time (DST) kicks off Sunday, March 9, 2025. That means for many of us, our clocks "spring" forward by an hour. This change is recognized by longer evenings filled with daylight, which many associate with the joys of springtime: sunshine, warmer weather, barbecues, outdoor activities and an all around general sense of renewal. However, these benefits come at a cost, particularly in the days and weeks following the time change.
With Daylight Saving Time (DST), just around the corner, it is important to consider not just the practical implications of losing an hour of sleep, but also the psychological and emotional effects this time change can have on our mental health.
The Case for Spring Fatigue
As we "spring forward" with our clocks, many people experience “spring fatigue”. The abrupt time change and shift in our internal clocks can make it harder to adjust our sleep schedules, potentially leading to sleep deprivation. A survey by the National Sleep Foundation (2022) found that many people felt tired and irritable after the clock change. Insufficient sleep can worsen mental health issues such as anxiety and depression, highlighting the importance of handling this change with care (Walker & McGowan, 2020).
The Science Behind the Sleep-Mood Connection
When we lose that hour of sleep in the spring, our circadian rhythms—a complex internal clock regulating our sleep-wake cycle—can be thrown off balance. Research has shown that sleep deprivation is closely linked to mood disorders. A study by Burgard & Ailshire (2013) explored the importance of sleep and found a strong connection between shortened sleep duration and increased rates of depression and anxiety. Accordingly, the disorientation that follows the transition to daylight saving time can interfere with our emotional stability.
Seasonal Affective Disorder (SAD) and Daylight Savings
Interestingly, the arrival of extended daylight hours can affect individuals with Seasonal Affective Disorder (SAD), a type of depression that typically manifests during specific times of the year, especially in winter when there is less natural light (Smith, 2023). For some individuals, the onset of spring and increased natural light can provide a much-needed boost to their mood and help reduce symptoms of Seasonal Affective Disorder (SAD). However, the sudden shift caused by daylight saving time can be disorienting for those still dealing with the effects of seasonal depression (Duncan & Thelen, 2019).
Tips for a Smoother Transition
Here are some strategies to help reduce the negative effects of Daylight Saving Time (DST) on your mental well-being:
⭐Gradual Adjustment: Start adjusting your sleep schedule a few days before the time change by going to bed and waking up 10 to 15 minutes earlier each day. This gradual approach allows your body to adapt to the new schedule more easily and can minimize the shock of the change.
⭐Prioritize Sleep Hygiene: Establish a calming pre-sleep routine to enhance your sleep quality. Limit screen time in the hour leading up to bed, dim the lights, and engage in relaxing activities such as reading, listening to soothing music, or practicing meditation. These practices facilitate better sleep and help you unwind.
⭐Get Some Sunlight: Morning exposure to natural light is key for resetting your internal clock. Aim to spend at least 15 to 30 minutes outdoors each morning. Sunlight can boost your mood and energy levels, making it easier to adjust to the new time.
⭐Stay Active: Regular physical activity is essential for maintaining a positive mood and reducing stress levels. Incorporate exercise into your routine, whether it’s a brisk walk, a workout session, or a fun dance class. Staying active can help counteract any grogginess resulting from the time shift.
⭐Mindfulness and Self-Care: Make mindfulness a part of your daily life by integrating practices like meditation, yoga, or deep-breathing exercises. These techniques can help reduce anxiety, promote relaxation, and enhance your overall emotional health as you navigate the transition.
⭐Stay Connected: Don’t underestimate the value of social support during this time. Reaching out to friends and family can provide a sense of community and encouragement as everyone adjusts to the new schedule together. Whether it’s through a phone call, video chat, or a get-together, connecting with loved ones can uplift your spirits and ease the transition.
Finding Balance in the Light
As we get ready to spring forward into longer, brighter days, it's important to acknowledge how Daylight Saving Time can impact our mental health. By taking proactive measures to navigate this transition, we can enjoy the longer evenings and the many positive aspects of spring while safeguarding our emotional well-being. Remember, adjusting the clocks isn't just a simple change; it's a chance for renewal, resilience, and growth.
⭐Daylight Saving Time Mantra⭐
🌅"As the days grow longer, I welcome new light, warmth, and opportunity into my life." 🌅
References:
Burgard, S. A., & Ailshire, J. A. (2013). The Association Between Short Sleep Duration and Depression among Older Adults: The Importance of Sleep Quality. JAMA Psychiatry, 70(12), 1280-1287. https://doi.org/10.1001/jamapsychiatry.2013.1271
Duncan, G. E., & Thelen, M. H. (2019). Effects of seasonal changes on mood disorders: The role of light therapy. Journal of Affective Disorders, 256, 315-323. https://doi.org/10.1016/j.jad.2019.06.054
National Sleep Foundation. (2022). Survey on the effects of daylight saving time on sleep patterns. https://www.sleepfoundation.org/survey-report
Smith, J. A. (2023). Seasonal Affective Disorder: The Effects of Daylight on Mental Health. Journal of Seasonal Psychology, 15(2), 45-58.
Walker, A. J., & McGowan, K. M. (2020). Sleep and mental health: A review of the literature. Journal of Medical Psychology, 12(3), 215-228. https://doi.org/10.1080/1529535X.2020.1799082
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