Daylight Saving Time and Its Effects on Your Mental Health

This coming Sunday, March 9th, 2025, most of us in the United States will be moving our clocks forward an hour. In 2023, a YouGov poll found that 62% of Americans want to end the practice. However, half of those responding stated that they want to keep standard time permanent instead of daylight saving time.

Which Time System Is Better for Our Health?

It really comes down to our circadian rhythms. These rhythms are patterns of physiological and behavioral changes that affect everything inside the body. Our biological rhythm influences when hormones are secreted, digestive juices are released, and growth hormones are produced at night. Everything must happen at the right time for our bodies to work properly. When we disrupt these rhythms, our bodies are thrown off, and we don’t feel well. Similar to staying up late, eating at irregular times, or experiencing jet lag, changing the time even by one hour can negatively impact how we feel.

When we change the clocks back in the fall, it is generally more tolerable. People often talk about “gaining an hour” of sleep. The real benefit comes from realigning our social schedules—such as work and school—with daylight. We tend to go to bed relative to sunset but wake up based on our obligations. An earlier sunset helps us fall asleep earlier, which is healthier for our bodies.

In spring, however, the changes in time affect us much more significantly than just one night of poor sleep. For some people, it can feel like losing an hour of sleep every day for weeks. This abrupt change can lead to:

• Car accidents
• Workplace injuries
• Heart attacks and strokes
• Decreased attention at work
• Reduced learning capacity in children

All these issues arise because our bodies experience extra strain when we’re not properly rested and prepared for the day. Although the clock shifts only one hour, this abrupt time change can cause meaningful sleep disruptions, particularly in March when daylight saving time begins.

The Impact on Most Americans

According to a 2019 online survey of about 2,000 U.S. adults, more than half reported feeling “extremely” or “somewhat tired” after the spring clock change. This widespread fatigue affects productivity, mood, and overall well-being.

For those who already experience “social jet lag”—waking early during the week but sleeping in on weekends—the time change adds another layer of disruption to their body’s internal clock. Sleep specialists like Dr. Michael Rowley recommend maintaining consistent wake times, even on weekends before the time change.

What Research Shows

In a recent study, mice were awakened about 75 minutes earlier than usual and kept on that new schedule. Researchers observed that the mice started developing diabetes, heart disease, and insulin resistance within a few months, equivalent to their young adulthood.

We now understand that if your human circadian clock runs slow, morning light can help reset it, whereas evening light does the opposite and makes it harder to get up in the morning.

Therefore, when comparing the two options, standard time (or winter time) is the more natural time that better aligns with our body cycles. However, the optimal choice should be determined based on geographic location. Some places, such as Maine in the United States, would actually fit better with the Atlantic time zone or the Maritime provinces in Canada. Similarly, parts of Alberta are geographically west of Los Angeles based on longitude and would be better suited to the Pacific time zone. Places like Alberta would not see the sun until 10:30 AM if they maintained year-round daylight saving time.

Here Are Some Strategies to Adjust to Time Changes

Prepare Several Days in Advance

1. Prioritize your sleep before Sunday
   • Get at least seven hours of sleep for a few nights before the time change
   • This will allow you to come from a place of strength, not sleep deprivation.
2. Gradually shift your routine
3. Begin at least a few days before the time change
4. Go to bed and wake up about 15 minutes earlier each day
5. Move mealtimes earlier in the same incremental fashion
6. These gradual shifts are especially helpful for those who struggle with routine changes, such as small children and adults with dementia

The Day of the Change

Plan a “Sunday Funday”

• Schedule enjoyable activities for the day of the change
• Spend time outside, exercise, or socialize with friends
• An active day will help you fall asleep earlier Sunday night, setting you up for a better Monday

Maximize morning light exposure

• Get as much morning light as possible in the days following the change
• Open blinds, sit by windows, or take morning walks
• If it’s dark when you wake up, turn on bright lights or consider using a light therapy lamp
• Light signals to your body that it’s time to wake up, helping you adjust to the new clock time

Be strategic with caffeine and alcohol

• Use caffeine to help wake up in the morning
• Avoid caffeine after 3 p.m. (or earlier if you’re sensitive)
• Resist using alcohol to fall asleep, as it can cause more frequent waking throughout the night

Plan nourishing meals

• Sleep deprivation can increase hunger and cravings for unhealthy foods
• Prepare balanced, satisfying meals with plenty of fiber and protein for at least a few days after the time change.

Self-Compassion

It comes down to understanding your body. For individuals who know they are affected by these changes:

1. Give yourself extra time
2. If your schedule permits, plan ahead and change your clocks sooner, especially over a weekend
3. Avoid rushing around while tired
4. Be kind to yourself if the time change catches you unprepared

Remember to be patient with yourself because adjusting your body clock will take time. As your internal rhythms realign with the new schedule, you might feel out of sorts for a few days.