By: Amber Michalski, MA LPCC LADC: Senior Director of Operations
The weather is changing, and many Minnesotans couldn’t be more thrilled. With the change comes more daylight and more opportunities to get outside. However, there is one part of this time of year I always dread (besides all the muddy paw prints from having two dogs): Daylight Saving Time. The one hour of sleep we eagerly banked in November is now being withdrawn like a sneaky daylight savings tax. It’s like the universe’s way of saying, “Just kidding!”
Depending on your lifestyle, including people with children, shift workers, and individuals with chronic illnesses or preexisting conditions (both mental and physical health), this can exacerbate mental health symptoms due to loss of sleep and difficulty getting back to a regular sleep-wake routine. It’s as if the clock is playing a cruel joke on us, and we’re all the punchline.
Impact of Daylight Saving Time on Mental Health
Daylight Saving Time (DST) can significantly affect mental health. The sudden shift in time can disrupt our circadian rhythms, leading to sleep disturbances, mood swings, and increased stress levels. It’s like our internal clocks are saying, “Wait, what just happened?” Studies have shown that the transition into and out of DST can increase the risk of depression and anxiety. The loss of an hour of sleep in the spring can be particularly challenging, as it can lead to fatigue and irritability. It’s as if we’re all collectively experiencing a mini jet lag without the fun vacation photos to show for it.
Strategies to Minimize the Impact
- Gradually Adjust Your Sleep Schedule: Start going to bed 10-15 minutes earlier a few days before the time change to help your body adjust gradually. Think of it as training for a mini jet lag marathon.
- Maintain a Consistent Routine: Stick to a regular sleep schedule, even on weekends, to help regulate your internal clock. Yes, even if Netflix is calling your name at midnight.
- Increase Light Exposure: Spend more time outside during daylight hours to help reset your circadian rhythm. Bonus: you get to enjoy the fresh air and maybe even some vitamin D!
- Limit Caffeine: Avoid consuming caffeine close to bedtime, as it can interfere with your sleep. Your late-night coffee dates might need to be rescheduled.
- Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading or taking a warm bath, to help signal to your body that it’s time to sleep. Think of it as your personal wind-down ritual.
- Remember Your Coping Skills: During times like these, it is imperative that you utilize the tools you have in your toolbox. Dust off those stress balls and mindfulness apps!
- Ride the Wave: Sometimes, no matter what you do, there are still implications on your mental health. Remind yourself that you will get through it and do your best to provide affirmations. Just accept that you might be a little more on edge for a few days. It’s okay to feel like a grumpy cat for a bit.
By understanding the effects of Daylight Saving Time on mental health and implementing these strategies, you can minimize its impact and maintain your well-being. Remember, if you need additional support and are not yet connected with resources, give us a call. We’re like the superheroes of mental health, ready to swoop in and save the day (or at least help you get a good night’s sleep)!
Resources to continue researching:
https://publichealth.jhu.edu/2023/7-things-to-know-about-daylight-saving-time
https://www.health.harvard.edu/staying-healthy/the-dark-side-of-daylight-saving-time
Measurable health effects associated with the daylight saving time shift – PMC
