When daylight saving time ends this Sunday, most of us celebrate the idea of an “extra hour” of sleep. But as nice as that sounds, the seasonal time shift can quietly affect your mental health, mood, and sleep quality.
Our bodies run on an internal clock called the circadian rhythm, which helps regulate when we sleep, wake, and even how we feel. When that rhythm gets disrupted, our brains and bodies can take several days to catch up.
For some, that shift can lead to cluster headaches or migraines, both of which are linked to changes in sleep patterns and light exposure. But even if headaches aren’t your issue, losing sunlight this time of year can still affect how you feel emotionally.
As daylight hours shrink, many people experience changes in mood or energy. Some even develop seasonal affective disorder (SAD), a type of depression that typically appears in the fall and winter months. Symptoms can include low energy, oversleeping, increased appetite, and weight changes.
Even without SAD, that sudden drop in daylight can still throw off your mental balance. Shorter days and darker evenings can cause dips in serotonin and melatonin levels, the brain chemicals that regulate mood and sleep. That can leave some people feeling foggier, more irritable, or less motivated — what some call the “winter slump.”
Research shows that getting less than seven hours of sleep a night is linked to higher rates of anxiety, depression, obesity, heart disease, and diabetes. Yet about one in three adults in the U.S. regularly miss that mark. Poor sleep affects not only your mood and focus but also how your body regulates stress hormones and blood sugar.
If you’re sensitive to time changes or seasonal shifts, a little planning can go a long way:
- Keep your schedule steady. Try to go to bed and wake up at the same time every day, even on weekends.
- Soak up sunlight. Getting outside in the morning — even for a short walk — helps reset your circadian rhythm and boost your mood.
- Limit screens before bed. Blue light from phones and TVs can trick your brain into staying awake.
- Watch your caffeine and alcohol. Both can interfere with deep, restful sleep.
- Pay attention to your mental health. If you notice changes in mood, motivation, or sleep that last more than a couple of weeks, talk with your healthcare provider.
Daylight saving time doesn’t just change the clocks. It can shift our sleep, energy, and emotions too. Whether you’re feeling groggy, moody, or just “off,” your body may simply be adjusting to a new rhythm. Give yourself time, get some light, and rest when you can.