As a mental health therapist, I often see how changes in routine—like adjusting to daylight savings time—can affect mood, energy levels, and overall well-being. While it may seem like a simple shift, the loss (or gain) of an hour can throw off sleep patterns, increase stress, and even lead to feelings of anxiety or depression. If you’ve been feeling off balance, you’re not alone! Here are some important ways to help your mind and body adjust.
1. Protect Your Sleep
Sleep is one of the most critical factors in maintaining good mental health. Disruptions to your sleep schedule can increase irritability, fatigue, and difficulty concentrating. To ease the transition:
Start adjusting your bedtime by 15-minute increments a few days before the time change.
Keep a consistent sleep routine—wake up and go to bed at the same time each day.
Limit screen time before bed, as blue light from devices can interfere with your body’s ability to produce melatonin.
2. Get Morning Sunlight
Exposure to natural light helps regulate your body’s internal clock, improving mood and energy. To help your body adjust:
Spend at least 20–30 minutes outside in the morning.
Open your curtains first thing in the morning to let in natural light.
If natural light is limited, consider a light therapy lamp to mimic daylight exposure.
3. Reframe Negative Thoughts About the Time Change
Many people dread daylight savings time, focusing on how it will throw off their routine. However, your mindset plays a key role in how well you adjust. Instead of thinking, “This is going to mess up my whole schedule,” try shifting your perspective to, “It might take a few days, but my body will adapt.” Small mindset shifts can reduce stress and make the adjustment easier.
4. Maintain a Steady Routine
Even though the time shift can feel disruptive, keeping your daily schedule as consistent as possible can help your body and mind adapt more quickly. Try to:
Stick to regular meal times, as this helps regulate your internal clock.
Move your body—whether it’s a short walk, stretching, or exercise—to boost energy levels.
Plan a relaxing nighttime routine to signal to your body that it’s time to wind down.
5. Manage Mood Changes with Self-Care
It’s common to feel more irritable, anxious, or down during the transition. To support your emotional well-being:
Practice deep breathing or mindfulness exercises to reduce stress.
Engage in relaxing activities like reading, journaling, or taking a warm bath.
Check in with yourself—if you notice persistent low mood, fatigue, or anxiety, reach out for support.
Daylight savings time may disrupt your routine temporarily, but with small adjustments, you can minimize its impact on your mental health. Be patient with yourself, listen to your body, and give yourself grace during the transition.
