As we settle into the new rhythm after "falling back" an hour, many may welcome the extra sleep, but the end of Daylight-Saving Time (DST) can have surprising effects on our mental well-being.
Paul Giger, MD, Medical Director of Behavioral Health at Providence Health Plan, explains that despite gaining an extra hour, the shift disrupts our circadian rhythms – the internal biological clock that regulates our sleep-wake cycle. "This disruption can trigger mental health challenges, particularly as daylight hours shorten," he says.
Research shows that time changes are associated with an increased risk of depression and seasonal affective disorder (SAD). With earlier sunsets, many people leave work in darkness, limiting exposure to natural sunlight, which can affect mood-regulating hormones like serotonin and melatonin. Although during the “fall back,” the amount of morning light increases with sunrise happening earlier in the day, Dr. Giger warns that over the next 7 weeks, the days will get shorter leading up to the shortest of the year on December 21st.
"This gradual loss of daylight can be difficult for people, especially those prone to winter blues or Seasonal Affective Disorder (SAD),” he says. “It's not just about missing sunny days – reduced exposure to natural light can significantly affect our brain chemistry, sleep patterns, and mood regulation, making this seasonal transition a crucial time to prioritize mental health.”
Dr. Giger notes that individuals with pre-existing mental health conditions may find this transition especially challenging. "The combination of disrupted sleep patterns and reduced daylight can intensify existing mental health challenges, so adopting proactive mental health strategies is essential." Here are his recommendations:
1. Get outside during daylight hours, especially in the morning. If you don't live in a location with a lot of sunshine, consider using a light therapy lamp for 20-30 minutes each morning. Try to keep your workspace well-lit during the day as well.
2. Exercise regularly, preferably during daylight hours. Maintain a balanced diet rich in vitamin D and limit caffeine and alcohol consumption.
3. Schedule check-ins with your mental health provider if needed. They may recommend you practice stress-reduction techniques like meditation or deep breathing.
4. Remember to maintain your regular therapy appointments if you're currently in treatment.
Professional Support
If you notice significant changes in your mood, sleep patterns, or overall mental health during this transition, don't hesitate to seek professional help. Mental health providers are familiar with the seasonal challenges many people face and can offer targeted strategies for managing these changes.
By understanding the potential impact of the time change and implementing preventive strategies, you can better maintain your mental well-being during this seasonal transition. Stay attentive to your needs, maintain healthy routines, and reach out for support when necessary.
