Daylight Savings Time and Mental Health

Today is the first Monday after turning our clocks forward. Some of us look forward to the extra daylight in the evenings, others dread losing that precious one hour of sleep. Which one are you? The effects of daylight savings time on sleep have been well-documented.

Mondays can be hard in general, and throwing in one less hour to get ready for our day can make it a little tougher. Eventually, we adjust to the time change, but perhaps in those first few days or weeks, we may notice our sleep schedule feeling off. Losing one hour of sleep can leave us feeling more irritable and tired, some people report feeling groggy especially in the morning as we get ready to go to work or get in our cars and drive. If the road is still dark, that can also be another challenge combined with sleep deprivation. Again, most of us will eventually adjust, but for those who already struggle with mental health challenges, even small changes in sleep schedule and increased stress can exacerbate ongoing anxiety or depression.

How do we cope with the changes from daylight savings time?

1.      Sleep hygiene- these are the things we do to help us get a good night’s sleep. Make sure you are sticking to a routine, trying to go to bed and wake up around the same time every day. Even though it may be hard the first few weeks, your body can adjust.

2.      Minimize screen time- this probably isn’t just for daylight savings, it can apply year round, but especially when adjusting to a new schedule and working on our sleep, looking at our screens too late into the night can impact the quality of our sleep. Try turning off the screens about 30 minutes to an hour before bed.

3.      Morning sunlight- if possible try getting outside for a few minutes with the morning sun, or at least open up your curtains. Morning light can help regulate our body's circadian rhythms.

4.      Stay active- exercise is another strategy that can be used year-round. Regular exercise is not only good for our physical health, but our mental health as well, it can help reduce the sluggishness we often feel around the time change, and help boost our mood and energy levels.

5.      Practice self-compassion- acknowledge that it may be tough for a few days, and give yourself the grace to adjust to the new time instead of criticizing yourself for not being able to keep up as easily, or for being a little more sluggish than usual.

As I outline some of these tips, I realize that many of them can be practiced any time of year, so consider this a reminder to check in with yourself as spring weather approaches and ask yourself if any adjustments could benefit you.  If you find that you have implemented many of these strategies but are still struggling with anxiety or depression, consider speaking with a counselor or therapist in your area to explore more.

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