How Daylight Saving Time Impacts Your Mental Health & How to Adjust

Twice a year, we adjust our clocks for Daylight Saving Time (DST), often without realizing the potential effects on our mental and physical health. Even a one-hour shift can disrupt sleep, mood, and energy levels, affecting our well-being in subtle but significant ways. At Well Mind Body, we believe that understanding these effects—and knowing simple ways to counteract them—can help you stay balanced during these transitions.

Here’s what to know about DST’s impact on mental health and some effective ways to adjust.

Why an Hour Matters: How DST Disrupts Our Internal Clock

Our bodies operate on a natural 24-hour cycle called the circadian rhythm, which helps regulate sleep, mood, and various bodily functions. When we shift the clock for DST, we essentially disrupt this “body clock,” which can lead to a range of physical and mental health effects, similar to the symptoms of jet lag (American Academy of Sleep Medicine, 2021).

Research shows that DST affects:

1. Sleep Quality: Changes in clock time can make it harder to fall asleep or wake up feeling rested. Studies indicate that the “spring forward” transition, in particular, reduces sleep duration by an average of 40 minutes, which can impact focus and energy (Cellini, et al., 2020).

2. Mood and Energy Levels: People often feel fatigued or irritable in the days following DST. This adjustment period can increase stress and decrease mood stability, especially for those with mood disorders.

3. Overall Health Risks: DST transitions have been linked to increased stress, a higher risk of heart attacks, and more car accidents due to impaired alertness (Janszky & Ljung, 2008).

Mental Health Risks Linked to DST: What the Research Says

Research consistently shows that DST can exacerbate mental health challenges, particularly for individuals already managing depression or anxiety:

• Higher Rates of Depression and Anxiety: Studies have shown a rise in depressive episodes in the weeks following the “spring forward” shift. The combination of sleep deprivation and disrupted routines can intensify symptoms for those already struggling with mental health (Vetter, et al., 2016).

• Seasonal Affective Disorder (SAD): The “fall back” transition results in shorter days, leading to reduced sunlight exposure in the evenings. This can worsen SAD symptoms, as decreased light disrupts serotonin and melatonin levels, which are linked to mood regulation (NAMI, 2021).

Tips for Adjusting to the Time Change

If you experience difficulty adjusting to DST, these strategies can help ease the transition:

1. Gradually Adjust Your Sleep Schedule
   Start shifting your bedtime and wake time by 10–15 minutes a few days before the time change. This can help your body adjust to the new schedule more smoothly.

2. Practice Good Sleep Hygiene
   Keep your bedroom cool, dark, and quiet, and avoid caffeine close to bedtime. Turning off screens at least 30 minutes before sleep also promotes better rest (American Sleep Association, 2022).

3. Get Morning Sunlight
   Exposure to natural light in the morning helps reset your circadian rhythm. A morning walk or sitting near a sunny window can improve mood and alertness throughout the day (National Institute of General Medical Sciences, 2020).

4. Use Relaxation Techniques
   DST shifts can increase stress, so it’s helpful to incorporate relaxation techniques like deep breathing, meditation, or progressive muscle relaxation. At Well Mind Body, we often recommend these techniques as part of a holistic approach to mental wellness.

5. Stick to a Routine
   A consistent daily routine—including regular times for waking, eating, and exercising—can help your body adjust more quickly to DST.

When to Seek Support: Recognizing the Impact of DST on Your Mental Health

For some, DST might just feel like a minor annoyance. But for others, it can bring up lingering feelings of sadness, stress, or fatigue. If you find yourself feeling persistently low, anxious, or unmotivated after a time change, it might be helpful to speak with a mental health professional. At Well Mind Body, we understand that these seasonal changes can affect each person differently, and we’re here to provide support.

Our therapists are trained to help with a range of issues, including managing seasonal changes and building tools for better sleep and stress management. Our holistic approach combines therapy with practical, evidence-based strategies to support your well-being all year long.

Long-Term Solutions for Better Sleep and Mood Year-Round

If DST disruptions consistently affect your mental health, working with a therapist can help establish long-term strategies to manage sleep and mood. Some effective therapies include:

• Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is effective for improving sleep by targeting thoughts and behaviors that interfere with rest.

• Light Therapy and SAD Treatments: For those affected by Seasonal Affective Disorder, light therapy and talk therapy can be powerful tools for managing symptoms.

• Mindfulness and Stress Reduction: Incorporating mindfulness practices can reduce stress and improve emotional regulation, helping counterbalance seasonal changes.

Reclaim Your Well-being with Well Mind Body

At Well Mind Body, we understand that even a small shift like DST can impact your life in meaningful ways. If you’re feeling unsettled by the recent time change, know that you don’t have to navigate it alone. Our experienced therapists are here to help you create a personalized plan for managing stress, improving sleep, and finding balance in every season.

Reach out to Well Mind Body today to learn more about how we can support your mental health journey—no matter the time of year.

References

• American Academy of Sleep Medicine. (2021). "Daylight saving time and sleep." Retrieved from https://www.aasm.org

• Cellini, N., et al. (2020). "Sleep and Daylight Saving Time: Effects on mood and cognition." Journal of Biological Rhythms, 35(2), 186-192.

• Janszky, I., & Ljung, R. (2008). "Shifts to and from daylight saving time and incidence of myocardial infarction." The New England Journal of Medicine, 359(18), 1966-1968.

• National Institute of General Medical Sciences. (2020). "Circadian Rhythms." Retrieved from https://www.nigms.nih.gov

• National Alliance on Mental Illness (NAMI). (2021). "Seasonal Affective Disorder." Retrieved from https://www.nami.org