How Daylight Saving Time Affects Mental Health

Turning the clocks an hour may exacerbate pre-existing conditions like depression or anxiety.

The practice of daylight saving time (DST), where clocks are adjusted twice a year, can have significant health consequences, particularly in the spring when an hour of sleep is lost. However, it is worth noting that the fall shift back to standard time may also have implications for mental health, potentially leading to an increase in depression.

According to Dr. David Merrill, an adult and geriatric psychiatrist, there appears to be a correlation between the clock changes in March and the fall and an uptick in depression, anxiety, and even suicidal thoughts. While DST itself may not directly cause mental health conditions, some evidence suggests that it could exacerbate pre-existing conditions such as depression or substance abuse.

It is essential for individuals with pre-existing mental health conditions or those more susceptible to anxiety and depression to be aware of how DST may impact them. Understanding the potential effects can help people take precautionary measures to care for their mental well-being during these transitional periods.

Considering that approximately a quarter of the world’s population observes daylight saving time, being proactive about mental health during these clock changes becomes even more critical. Taking steps to prioritize rest, practice relaxation techniques, seek support from loved ones or mental health professionals, and engage in self-care can be valuable strategies to mitigate any adverse effects that DST shifts may have on mental health. By being mindful of these potential impacts, individuals can better navigate the time adjustments and safeguard their mental well-being.

Daylight Savings and Depression

Multiple research studies have established a connection between the transitions into and out of daylight saving time (DST) and various health impacts, including disruptions in sleep patterns, mood disturbances, and even suicide risks. For instance, a study published in Epidemiology in 2017 reported an 11% increase in hospital visits for depression following the transition from DST to standard time. The researchers suggested that distress arising from an earlier sunset might contribute to worsened depression.

Dr. Merrill emphasized that individuals who are susceptible to anxiety or depression are particularly at risk of experiencing episodes triggered by the time change. The alteration in time can act as a potential trigger for episodes of anxiety or depression in such individuals.

Furthermore, the time switch can also worsen or exacerbate seasonal affective disorder (SAD), which is a type of depression that occurs seasonally and often coincides with the days becoming shorter.

It is essential to be aware of these potential health impacts associated with DST transitions, particularly for those vulnerable to mental health conditions. By recognizing the potential triggers and challenges posed by the time changes, individuals can take proactive steps to manage their mental well-being during these periods. Seeking support from healthcare professionals, implementing coping strategies, and practicing self-care can be valuable measures to mitigate the effects of DST on sleep, mood, and overall mental health.

Why Changing the Clock Affects Mental Health

While no one knows exactly why transitioning from DST to standard time increases depression and substance abuse, there are a few theories.

Sleep Schedules Get Disrupted

The shift in time during daylight saving disrupts our circadian rhythms, which are essential functions that operate on a 24-hour cycle within our body.

Notably, springing forward during daylight saving time can have a more pronounced impact on circadian rhythms compared to the fallback adjustment. Nevertheless, any disruption to these rhythms can potentially lead to health problems, as noted by Joseph Takahashi, PhD, who chairs the department of Neuroscience at UT Southwestern Medical Center.

Our sleep-wake cycle is one of the most well-known circadian rhythms, governing when we feel tired, fall asleep, and wake up. Even a mere one-hour disruption in our sleep schedule can significantly influence our mood and potentially increase feelings of anxiety, as emphasized by Dr. Merrill.

Recognizing the influence of daylight saving time on our circadian rhythms can help individuals be more mindful of the potential effects on their sleep patterns and overall well-being. Taking proactive measures to adjust to the time changes and maintaining a consistent sleep schedule can be beneficial in mitigating the impact on mood and anxiety levels. Consulting with healthcare professionals for guidance on managing these transitions can also be valuable in maintaining optimal health during daylight-saving time adjustments.

Less Exposure to Sunlight

Furthermore, the practice of setting the clocks back an hour during daylight saving time causes the sun to set earlier in the day. For individuals operating on a typical 9 to 5 daily schedule, this means that by the time they head home from work, the sun will have already slipped below the horizon.

Dr. Merrill points out that reduced exposure to sunlight often leads to a decline in moods. With the loss of afternoon sunlight, people tend to spend less time outdoors, which can have a negative impact on their mental well-being. Some evidence suggests that spending more time outside has a positive effect on the brain. Conversely, less time outdoors may result in the mood-regulating centers in the brain decreasing in size and function, further affecting mood and emotions.

In addition to reduced sunlight exposure, spending most of the day indoors can lead to a more sedentary lifestyle, which can contribute to an increase in depression and anxiety. Dr. Merrill emphasizes the importance of staying active and engaged in physical activities, as this can play a crucial role in maintaining mental health.

Being aware of these factors can prompt individuals to make conscious efforts to spend time outdoors, engage in regular physical activity, and seek out sunlight exposure, especially during the fall and winter months when daylight hours are shorter. By prioritizing these actions, individuals can proactively support their mental well-being during daylight saving time and beyond. Seeking guidance from healthcare professionals can also be valuable in developing strategies to combat the potential negative effects of reduced sunlight and indoor sedentary behavior on mental health.

Spend Mornings Outside

Dr. Merrill suggests that to counterbalance the reduction of evening light, it is beneficial to go for a walk early in the morning.

According to Takahashi, there is evidence supporting the idea that increased exposure to light, particularly in the morning, can help alleviate symptoms associated with Seasonal Affective Disorder (SAD).

Try Light Therapy

If waking up earlier is not feasible for you, Dr. Merrill suggests considering the use of a light box, a widely used treatment for Seasonal Affective Disorder (SAD). Light boxes are known to be most effective when utilized in the morning.

Stay Physically Active

Studies have revealed that consistent physical exercise can have a comparable impact on mood as antidepressant medications. Therefore, it is essential to prioritize daily physical activity.

According to the Centers for Disease Control and Prevention (CDC), engaging in 150 minutes of moderate-intensity physical activity per week, such as 30 minutes of brisk walking for five days, is recommended. Additionally, the CDC advises incorporating muscle-strengthening activities into the routine on two days per week.

A Quick Review

Daylight saving time (DST) adjustments can potentially worsen or amplify pre-existing mental health conditions like depression or anxiety.

To cope with the changes during fall and winter, engaging in physical activity, spending time outdoors in the morning, and considering light therapy can prove beneficial. When preparing for the spring shift, gradually adjusting your sleep schedule can help with the transition.

If you observe any changes in your mental health that significantly impact your daily life, it’s crucial to reach out to a healthcare provider for support and guidance.