When we "fall back" for daylight saving time in November, that extra hour of sleep might sound nice, but for many people, this time change can disrupt sleep patterns and affect mood. The sudden shift to darker evenings can be particularly challenging for mental health. Here are four practical tips to help you adjust mindfully and protect your well-being during this transition.
Light is the most powerful regulator of your internal clock. After the time change, make it a priority to get outside during morning hours, even if just for 10-15 minutes. Open your curtains as soon as you wake up, have your coffee near a window, or take a brief morning walk. This early light exposure tells your brain it's time to be awake and alert, helping you adjust faster.
When it gets dark by 5 p.m., it's tempting to become less active. However, regular physical activity is important for managing the mood changes that can come with time shifts and reduced daylight. Try to exercise or move your body during daylight hours when possible, a lunchtime walk, morning yoga, or after-work activity before the sun sets. Movement helps regulate your sleep-wake cycle, reduces stress and anxiety, and boosts mood naturally. Even gentle activity like stretching or a short walk makes a difference.
The darker evenings can make you feel tired earlier, but going to bed too early can backfire and leave you wide awake at 3 a.m. Instead, create an intentional wind-down routine that begins about an hour before your target bedtime. Dim the lights in your home, limit screen time, and engage in calming activities like reading, gentle stretching, or journaling. This mindful approach to evenings helps signal to your body that it's time to prepare for sleep at the appropriate hour.
The time change and decreased daylight can trigger or worsen Seasonal Affective Disorder (SAD) and other mental health concerns. Pay attention to how you're feeling in the weeks following the time change. Are you more irritable, anxious, or sad? Are you losing interest in activities you usually enjoy? Are you sleeping too much or too little? Noticing these changes early allows you to take action. Don't hesitate to reach out to a mental health professional if you're struggling. The time change affects many people, you're not alone, and support is available.
Moving forward with care
Daylight savings time can affect your body and mind. By taking proactive steps to adjust gradually, prioritize light exposure, stay active, create supportive routines, and monitor your mental health, you can navigate this transition with greater ease.
Remember that everyone adjusts at their own pace. Be patient with yourself during the first week or two. If you find that the time change significantly impacts your mental health or daily functioning, reaching out for professional support is an important step in taking care of yourself. Small, consistent adjustments, like getting morning sunlight, can make a big difference in how you feel during the daylight saving transition.
If you're in Arizona, Pennsylvania, or Washington, Connections is available to provide services tailored to your needs, ensuring individuals have access to the support they deserve in their time of crisis. Connections walk-in services are available at:
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If you are struggling or you need immediate guidance, you can also call or text 988, the national crisis helpline. Trained counselors are available 24/7 to provide free, confidential support and connect you to local resources. Visit 988helpline.org to learn more.
Sources:
All about seasonal affective disorder - Mayo Clinic Health System
How screen time before bed affects your sleep and when to stop — Calm Blog