How Daylight Savings Time Can Affect Mood and Mental Health

Every spring and fall, most of us go through the same routine of changing the clocks for Daylight Saving Time (DST). It seems simple enough: “spring forward” for longer daylight in the evening, then “fall back” when the days get shorter.

But that one-hour change can throw more off balance than just our schedules. For many people, these time shifts can affect sleep, energy, and even mood, sometimes triggering symptoms of anxiety or depression.

Let’s take a closer look at why this happens and what you can do to protect your mental health during these seasonal transitions.

What Daylight Saving Time Does to the Body

Daylight Saving Time was designed to help people make better use of natural daylight during the longer days of summer. But every time we move the clock forward or backward, it disrupts our internal body clock, also known as our circadian rhythm.

This internal rhythm helps regulate sleep, hormones, and mood. When it’s thrown off, we might feel tired, irritable, or foggy. Some people even notice changes in mood, motivation, and emotional stability for a week or two after the time change.

Why Sleep Is So Important

One of the biggest side effects of the clock change is lost sleep, especially in the spring when we “lose” an hour. That may not sound like much, but even small changes in sleep can have a ripple effect on how we feel.

Poor or inconsistent sleep affects concentration, emotional balance, and stress levels. Research shows that people with chronic sleep problems are significantly more likely to experience symptoms of depression and anxiety.

The Light–Mood Connection

Our brains rely on light to help control mood and energy levels. When the amount of daylight changes suddenly, as it does when we “fall back,” it can lead to feelings of sadness or low energy.

For some people, especially in regions with long, dark winters, this can trigger Seasonal Affective Disorder (SAD), which is a type of depression related to reduced sunlight exposure. Losing that extra evening light in the fall can make SAD symptoms worse, while gaining it back in spring can bring temporary relief.

Why Some People Are More Sensitive

Not everyone feels the effects of Daylight Saving Time the same way. People who already struggle with anxiety, depression, or sleep issues tend to be more sensitive to the change. Children and teens may also have a harder time adjusting since their bodies need more consistent sleep for healthy development.

Shift workers or anyone with an irregular schedule can also find these transitions particularly stressful, as their bodies already fight to maintain a regular sleep rhythm.

Tips to Protect Your Mood During the Time Change

The good news: there are simple ways to help your mind and body adjust more easily.

1. Adjust gradually. A few days before the change, try going to bed and waking up 15–30 minutes earlier (or later, depending on the season). This helps your body ease into the new schedule.

2. Keep your sleep routine consistent. Aim for 7–9 hours of sleep, even on weekends. Create a relaxing bedtime routine. Dim the lights, avoid screens, and keep your room cool and quiet.

3. Get plenty of natural light. Spend time outdoors during the day, especially in the morning. If that’s hard to do, consider using a light therapy lamp during the darker months.

4. Move your body. Exercise boosts mood and helps regulate your sleep cycle. Even a short walk during daylight hours can help reset your internal clock.

5. Reach out for support. If you notice that your mood drops or your energy doesn’t bounce back after a week or two, it may help to talk with a mental health professional.

Why Awareness Matters

Understanding how Daylight Saving Time affects our mental health helps us plan ahead. Communities, schools, and workplaces can all play a role in promoting mental well-being during these seasonal shifts by encouraging better sleep, outdoor time, and emotional check-ins.

Finding Balance Through the Seasons

Daylight Saving Time was meant to make our days brighter, but for some, the time change can bring unexpected challenges. By paying attention to how your body and mood respond, keeping good sleep habits, and prioritizing self-care, you can make these transitions smoother.

As the clocks change, remember: taking care of your mental health is just as important as keeping track of the time.

At Resilient Minds Psychological Services, Dr. Corrinne Kalafut works with children, teens, and adults to improve emotional well-being, manage anxiety, and develop healthy sleep and coping. Contact us today to learn more about how therapy can support emotional balance through every season.