The sun was setting earlier each day as fall crept in, and for Jenna, that meant the approach of daylight saving time. Every year, like clockwork, she dreaded the sudden change. What seemed like a simple shift of one hour always left her feeling off-balance for weeks afterward.
On the Sunday morning after the clocks "fell back," Jenna woke up disoriented. Her body still clung to the old time, and even though she technically gained an extra hour of sleep, she felt groggy and irritable. The mornings were darker, and the early evenings left her feeling sluggish and drained. As a busy mother and full-time employee, she had no choice but to push through her days, but her patience wore thin, and small challenges felt monumental.
Over the next week, her mood began to shift. It wasn’t just the physical tiredness—it was a heavy emotional weight she couldn’t shake. The shorter days seemed to steal her energy, and her once cheerful spirit dimmed with each passing day. Her usual morning routine became harder to stick to, and by the time she got home from work, she had no motivation to do the things she once enjoyed. Even her family noticed the difference.
“Are you okay, Mom?” her daughter asked one evening, noticing her long sighs and distant stares. Jenna forced a smile, but deep down, she knew something was wrong. It wasn’t just exhaustion—it was a sadness that felt harder to fight each year as the clocks changed.
Finally, Jenna sought help. She met with a counselor who explained that what she was experiencing could be related to Seasonal Affective Disorder (SAD) and the disruptions caused by daylight saving time. Together, they worked on a plan to manage the symptoms—starting with how to adjust her sleep, prioritize sunlight, and take proactive steps to ease the effects of the time shift.
Proactive Measures to Manage the Impact of Daylight Saving Time on Mental Health
Jenna’s story is not uncommon. Many people experience similar feelings during the transition, especially as daylight hours shrink. If you find yourself struggling with the effects of daylight saving time, here are some proactive measures you can take:
Adjust Your Sleep Schedule in Advance
Ease into the time change by shifting your bedtime and wake-up time by 15-30 minutes a few days before the clocks change. This gradual transition can help your body’s internal clock adjust more smoothly.
Stick to a Consistent Sleep Routine
Try to maintain a regular sleep schedule, even on weekends. Going to bed and waking up at the same time every day helps regulate your body’s circadian rhythm, reducing the impact of sudden time shifts.
Maximize Exposure to Natural Light
Spend time outdoors during daylight hours, especially in the morning. Sunlight helps reset your internal clock and boosts serotonin levels, which can improve your mood and energy levels.
Create a Restful Sleeping Environment
Make sure your bedroom is dark, quiet, and cool to promote better sleep. Consider using blackout curtains or a sleep mask to block out light, and limit screen time before bed to avoid disrupting your melatonin production.
Practice Stress-Relief Techniques
Incorporate relaxation methods like meditation, deep breathing, or gentle yoga into your daily routine. These techniques can help manage feelings of anxiety or irritability caused by the time shift.
Seek Professional Support
If the time change significantly impacts your mood, sleep, or mental health, consider speaking with a counselor. They can help you develop personalized strategies to cope with the effects of daylight saving time and support your emotional well-being.
The Breakdown
Jenna’s struggle with daylight saving time is a familiar story for many. While the clock change may seem like a minor adjustment, its effects on mental health can be significant, especially for those prone to mood disorders or seasonal depression. By taking proactive measures to manage the impact, you can ease the transition and prioritize your mental well-being. And remember, seeking professional help is always an option if the change feels overwhelming.