Daylight Savings: How The Time Shift Impacts Mental Health And How To Combat The Effects
While complaining about daylight saving time (DST) can be a way to joke about losing or gaining an hour, some people may face real challenges with the changes of time. In the same way that shifting time zones can create sleep lag and accompanying challenges, DST can have intense, short-term consequences for many individuals. Specific self-care strategies may reduce some of the impact, and if symptoms are severe, therapy may help. Below, explore the mental health and DST connection and how to find support if you’re struggling.
How a Sunday in March can impact mental health
Established right after World War I in the United States, daylight saving time was conceived as a way to conserve fuel. It was an unpopular measure, especially with farmers, and was quickly abolished and not re-established until WWII. In the late 1960s, permanent daylight saving time became a federal law under the Uniform Time Act to create consistency as many states and cities did not observe DST, and the time differences created confusion in financial markets and other businesses.
Shifting standard time to daylight saving on a Sunday in March
Today, we observe daylight saving time nationwide. Daylight saving time starts on the second Sunday of March when all clocks spring forward one hour ahead. Daylight saving time ends on the first Sunday of November when clocks are set back to standard time.
DST offers an extra hour of sunlight in the evenings, but according to some researchers, it can also have widespread impacts on both mental and physical health due to acute stress caused by the time change. For example, DST has been associated with a risk of substance use and an elevation in ischemic heart disease rates.
The relationship between daylight saving time and seasonal affective disorder
When society observes DST, mornings stay dark longer, while evenings gain an hour of sunlight. This change can impact the circadian rhythm, the 24-hour cycle in the body that regulates mood, sleep, and appetite. Both shifts (to DST and back to standard time) can be disruptive, but research finds that the spring shift tends to be more so.
The body’s circadian rhythms are largely light-based. Losing an hour of morning sunlight may decrease serotonin levels, a hormone with mood-boosting properties. In addition, a later sunset can impact melatonin levels and lead to sleep issues. This sleep disruption can lead to fatigue and lack of focus.
Seasonal affective disorder (SAD), a depressive disorder, can also be incited by daylight saving. SAD is not caused by a single event or factor, but disrupted sleep patterns and changes to body chemistry during DST can contribute to symptoms of this disorder.
Symptoms of SAD that may be experienced around daylight saving
Seasonal affective disorder, sometimes called the “winter blues”, is a type of depression that occurs during season changes. Despite its nickname, SAD can occur during any season change, and many find themselves subject to it during the spring months. Symptoms of seasonal affective disorder include but are not limited to the following:
- Persistent sadness or hopelessness
- Irritability or anxiety
- Loss of interest in previously enjoyed activities
- Aches and pains without a clear physical cause
- Changes in appetite
- Loss of focus
- Difficulty making decisions
- Fatigue
- Changes in sleep patterns (difficulty sleeping or getting too much sleep)
- Suicidal ideation
If you or someone you know is struggling or in crisis, help is available. Text or call 988 or chat 988lifeline.org. Support is available 24/7.
These symptoms are the same as those found in those experiencing major depressive disorder. The difference is that with seasonal affective disorder, these symptoms tend to appear during season changes and may resolve with the use of light therapy, psychotherapy, vitamin D, and temporary antidepressant use.
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How you can protect mental health during daylight saving time
Understanding that daylight saving time can be a period in which many people experience mood changes can offer the opportunity to implement protective measures for mental health. Self-care strategies can take some of the edge off the shift in daylight time.
Focusing on sleep hygiene during daylight saving
During DST, focus on protecting sleep patterns. The main factor in mood shifts during daylight saving is sleep disruption. You can use multiple strategies to minimize the impact of the time change.
First, try to stick to a regular sleep schedule. Rise at the same time every morning and go to bed at the same time every night, even on weekends. Next, create an environment conducive to quantity and quality sleep. Keep your bedroom cool, dark, and dedicated to sleep (and sex). Finally, avoid sleep disruptors. Avoid caffeine in the afternoon and evening hours and limit alcohol intake, as these can affect sleep quality. Try to shut down your screens around an hour before bedtime, as light can disrupt circadian rhythms.
Self-care practices for daylight saving
Other self-care practices that may help with stress management during your local time change can include the following tips:
- Engage in regular physical activity to help your body feel tired at night.
- Expose yourself to morning light as much as possible, and get outside if possible.
- Eat foods rich in omega-3 fats like salmon, chia seeds, and walnuts.
- Take short afternoon naps when necessary, or schedule around 15 to 20 minutes to rest until your body adjusts.
You can also try shifting your schedule to accommodate the time change. Because your internal clock runs an hour behind, postpone your activities when possible. Start with an hour and then gradually advance your start time by 10 to 15 minutes until you are readjusted to the new time. Before eating new foods and changing your meal plans, talk to a doctor or nutritionist about the best foods for you.
Staying socially active during daylight saving
Social connection is one of the most important protective factors for mental health. Experiencing seasonal affective disorder or other forms of depression can cause individuals to withdraw from friends, family, and social events and go into a kind of “hibernation mode”. However, you can reduce some of the impact of SAD by intentionally reaching out to friends and family and staying active in your preferred activities.
When to seek help for mood changes during daylight saving time and a change in standard time
If you find that despite implementing self-care practices, you continue to experience depressive symptoms for more than two weeks or that these symptoms are severe, consider seeking professional help. A healthcare provider may recommend vitamin D supplementation or light therapy or prescribe medication for a period. They may also refer you to a mental health professional for talk therapy.
Therapy to manage symptoms caused by daylight saving SAD
Therapy can be an effective way to manage symptoms of SAD and improve quality of life. Cognitive-behavioral therapy (CBT), in particular, has been extensively studied and shown to reduce symptoms of depression and anxiety. A licensed therapist can guide you through learning healthy coping strategies and shifting patterns of thought and behavior into healthier directions.
For some who are experiencing symptoms of anxiety or depression during daylight saving, committing to scheduling and attending therapy appointments can be difficult, especially if they already have full schedules and numerous commitments. Online therapy can be a simple and effective solution.
Research shows that online therapy is as effective as in-person therapy. With an online platform like BetterHelp, you can be matched with a licensed therapist by filling out a simple online questionnaire. Sessions can be quickly scheduled and attended by video conferencing, phone, or text messaging from the comfort of your own home or office.
Takeaway
However, if symptoms become severe or last for more than two weeks, reaching out to a licensed therapist for treatment can help you manage symptoms, improve mental health, and enhance your overall quality of life during seasonal changes. Consider connecting with a provider online or in your area to get started.
Is daylight savings time ending permanently?
As of 2025, daylight savings time is not ending permanently. There have been legislative efforts to end daylight savings time, but this hasn’t been signed into law.
Which state is getting rid of daylight savings time?
Arizona and Hawaii have opted out of daylight savings time and do not change their clocks. Instead, they are on standard time.
Which states do not have daylight savings?
Hawaii and Arizona do not observe daylight saving time. They remain on standard time year-round.
What would happen if we get rid of daylight savings time?
According to the Sleep Foundation, eliminating daylight savings time could lead to improved sleep rather than sleep deprivation. Rather than setting clocks forward or back, people would be able to maintain their usual routines, which is a crucial aspect of proper sleep hygiene.
Why did they create daylight savings time?
The United States Department of Defense states that daylight savings time became official on March 19, 1918. The Standard Time Act was signed into law, allowing for additional natural daylight hours during the day and saving energy costs during the energy crisis associated with World War I. The act was repealed about a year and a half later. In 1942, during World War II, Congress once again instated daylight savings time to conserve energy and promote national security and defense.
What is the downside of daylight savings time?
There are a few potential downsides to daylight savings time:
- General feelings of tiredness
- Increased risk of adverse health consequences, such as stroke and heart attack
- Increased risk of mood disturbances
- Weaker circadian rhythms
- Insufficient sleep
For those who are particularly sensitive to time changes, sleep medicine may be needed to adjust to the new schedule.
What is healthier, daylight savings or standard time?
Standard time is thought to be healthier than daylight savings time. Although many countries observe daylight savings time, that doesn’t necessarily mean it is the best choice. It may help people save energy and the costs associated with it, as well as allow for more activities in the summer evenings, but daylight savings can also lead to mental and physical health consequences.
What are the positive effects of daylight savings time?
Daylight saving time begins on the second Sunday in March (or the last Sunday of March in the UK, leading to British summer time) and can have several positive effects. In general, it allows for more evening light, can promote better road safety, and may reduce energy consumption and associated costs.
Why am I so tired after daylight savings time ends?
You may be tired after daylight savings time ends because the abrupt time change doesn’t align with your circadian rhythms and usual routine. It’s common to need time to adjust to daylight savings time. By the time the summer months arrive with the summer solstice, most people are usually accustomed to daylight savings time.
Why do I feel weird after daylight savings?
You may feel strange after daylight savings time due to the sudden time change. Because the sun rises later in the early morning than it did previously, the experience of waking up in the morning may feel different. Your routine may seem “off” for a few days as you adjust to the new clock time and local daylight time. Changing your clocks on Saturday night rather than Sunday morning may contribute to a smoother transition.
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