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Updated: November 8, 2021
Originally Published: October 29, 2021
As autumn settles in, many adults find it a bit of a drag. Halloween has lost its allure, and Thanksgiving often means we’re apologizing for our less-than-stellar side dishes. Yet, there is one bright spot in this otherwise dreary season: the fall time change. After a long wait, we finally get to enjoy an extra hour of sleep—something that becomes increasingly precious as we grow older.
This Sunday morning, November 7th, if you sleep in until 9 AM, you’ll be getting out of bed at what was previously 10 AM. This means you won’t have to pretend about how long you linger in bed on weekends while the kids have been up since 6 AM, munching on cereal and watching cartoons.
Of course, rationally speaking, we’re not truly gaining anything. If we’re going to bed at the same time as before, we’re still getting the same amount of sleep. Yet, we’ve long convinced ourselves that we’re sneaking in an extra hour during the fall time change, and we embrace it.
However, the truth is a bit more complicated. The time change can disrupt our circadian rhythms, which isn’t ideal. According to Kelly Smith, a registered nurse and spokesperson for the Better Sleep Council, “Any disruption to a routine takes time for our bodies to adjust, and during this transition, both mental and physical performance may suffer.” The changes that come with “falling back” can have negative consequences, especially concerning mental health.
It’s no wonder that the decrease in sunlight during this time impacts our mood, as the sun’s vitamin D helps stave off depression. Those already struggling with mood disorders may find it even more challenging. Dr. Lisa Brighton, an expert in psychology, notes that “the shift in daylight can be particularly tough on those with depressive disorders.” The fall time change serves as a signal for many to brace for the emotional challenges ahead.
Interestingly, everyone can experience mood fluctuations, even those without pre-existing mental health concerns. A study by Amy Johnson et al. in 2017 found that hospitalizations for depressive episodes increased by 11% following the fall time change. The study suggests that the abrupt shift in daylight can contribute to increased distress, and Dr. Brighton agrees, noting that the time change adds to the existing stress of our daily lives.
Strategies for a Smooth Transition
While the initial adjustment may be jarring, there are several strategies to help ease the transition:
- Plan Ahead: Start adjusting your bedtime gradually about a week before the time change. Instead of a sudden shift, aim for a 10-15 minute difference each day until you’ve made up the hour.
- Get Outside: Take advantage of the available sunlight, as it can help improve your mood during these shorter days.
- Consider Light Therapy: A light therapy box can simulate natural sunlight and may help elevate your mood.
- Maintain Consistency: Stick to your usual schedule and establish a nighttime routine to facilitate the adjustment to the new time.
- Reevaluate Your Activities: If your daily routine is unhealthy, consider incorporating exercise and avoiding heavy meals or electronics close to bedtime.
- Take Short Naps: If you’re feeling sleep-deprived, don’t hesitate to take a short nap to refresh your energy.
- Consult a Professional: If seasonal changes significantly affect your mood, it may be worth discussing medication options with your healthcare provider.
Since the introduction of Daylight Saving Time over a century ago, it seems unlikely that this practice will disappear anytime soon. Instead, it’s essential to find strategies that help us navigate the time change and its effects on our well-being.
To learn more about managing seasonal changes and mental health, you can explore related articles on our blog. Also, check out the insights on this page for further reading. If you’re interested in home insemination options, Make a Mom is a reliable resource for at-home kits. For detailed information on IUI success rates, visit WebMD.
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Summary
The fall time change can be challenging for many, impacting sleep patterns and mental health. While it may feel like we gain an extra hour of sleep, the transition can disrupt our circadian rhythms. To ease this shift, planning ahead, getting outside, and maintaining a consistent routine can help. For those deeply affected, considering light therapy or consulting a professional may also be beneficial.