Daylight saving time always ends on the first Sunday in November, and you might think we should always be prepared. So, why is it so hard to adjust? We can all attest to having busy lives. Work deadlines, kids, school, pets, and more can take up almost all of our time every day. Having the clocks change on us just adds an extra challenge.
Did you know that the idea that daylight saving time was created for farmers is actually an old urban legend? It was first adopted in several countries during World War I to conserve fuel by making better use of daylight. But what does changing the clocks do to our mental health?
Why Can a One-Hour Time Change Feel So Disruptive?
One hour doesn't feel like much. That's just 60 minutes! Try telling that to your brain, though. Humans are creatures of habit, and when our routine gets disrupted, it can cause a whole chain reaction of issues. Your circadian rhythm can't be reasoned with, and it's very much used to a 24-hour clock.
Your body senses sunlight, and that's one way it knows when to wake up. When the clocks shift by an hour, it can affect this rhythm. Research suggests that time changes can temporarily affect alertness and sleep, and some studies have linked the spring transition to increased traffic accidents and workplace mistakes.
Is It the Time Change, or Is Seasonal Depression Starting?
It can be hard to tell what is happening inside of our bodies. While the time change and seasonal depression are both tied to the clock, they come with varying degrees of symptoms and issues. So how can you tell the difference?
Usually, the effects of daylight saving time are temporary. Here are some common symptoms:
- Mild irritation
- Short-term feelings of fatigue
- Minor sleep disruption
- Difficulty concentrating
People tend to bounce back and return to their routine within a week. Those with Seasonal Affective Disorder (SAD) experience a wider range of symptoms and for a longer period of time. The combination of biological and environmental factors makes SAD a more persistent, seasonal issue. You might be experiencing SAD if you:
- Persistent sadness or an “empty” feeling
- Difficulty making decisions or focusing
- Issues with memory
- Oversleeping
- Gaining weight
- Exhaustion
- Withdrawing socially
- Feelings of hopelessness or loss of interest in hobbies
How Less Daylight Can Affect Your Mood and Energy
Many people say they can feel the effects of daylight saving time. It even seems as though our pets can notice the change. But is there some scientific way to explain why daylight affects us? We briefly mentioned our circadian rhythm, but let’s take a closer look at what exactly it does to our bodies. This rhythm, which is our body’s “master clock”, takes cues from light and darkness to estimate the time of day. Light helps regulate signals involved in wakefulness, while darkness supports melatonin production and prepares you for sleep.
It’s a delicate system, and even a one-hour shift can be noticeable. Even too much artificial light can affect your sleep habits. Besides sleep, your circadian rhythm also regulates other things. It also affects your core body temperature, immune function, cognitive function, and mood. If your mood-related hormones are imbalanced due to sleep disruptions, you might notice an inability to regulate your emotions, anxiety, and more.
What Can You Do When the Darker Months Feel Overwhelming?
If you’re someone who tends to feel the brunt of darker months, then it might be time to talk to someone about Seasonal Affective Disorder. If you’re noticing a greater feeling of depression, appetite or weight shifts, fatigue, a lack of energy, sleep changes, and more, you might have this disorder. We can’t control the weather, though, so how can we help ourselves feel better?
A lot of people benefit from treatment during the darker months. Antidepressants like selective serotonin reuptake inhibitors (SSRIs) can make a difference for some people. Vitamin D may also be worth discussing with a provider, especially if you have a deficiency, although supplements are not a proven stand-alone treatment for seasonal depression. The body naturally produces vitamin D in response to sunlight, so levels can be lower during darker months.
Psychotherapy can also help. Cognitive Behavioral Therapy (CBT) can be adapted to help you explore negative thoughts tied to the change of season and teach you ways to manage the stress that comes with it. A professional may also recommend light therapy using a specialized 10,000-lux light box, often for about 20 to 30 minutes in the morning. Some people notice improvement within a few weeks. Ask a clinician whether light therapy is appropriate for you.
When Should You Seek Help for Seasonal Depression?
There is no general right or wrong time to seek help for seasonal depression. The best time to seek help is when you notice this change affecting your day-to-day life, not just a temporary shift. If the clocks change and your symptoms persist for more than two weeks, it might be a good time to contact a professional.
You know your body better than anyone else. At the Center of Excellence, our therapists are ready to support your specific mental health needs. We can help you manage your medication as well as the different types of therapies you might need. Your psychiatric care is important to us. Don’t let the changing of the seasons control your days. We offer same-day “Welcome Appointments” to help you get started right away!