As we set our clocks forward for daylight savings time, many of us groan at the lost hour of sleep. However, this shift in time can also be a powerful mental health booster! It means we get longer daylight hours!! While the adjustment can be challenging, this seasonal change can also positively impact mood, energy, and overall well being in our lives with a strong game plan!
Overcoming the Initial Adjustment:
The time change can be disruptive briefly to some individuals and their schedules. This can lead to feelings of irritation, fatigue, and disruptive sleep patterns due to our circadian rhythm feeling out of whack! Here are some ways to prevent these feelings and instead ease into the transition:
- Adjusting Gradually: Start going to bed 15 minutes earlier each night leading up to the switch so that it doesn’t feel like a strong hit to your body and/or mind come the day of the time shift.
- Create a Solid Nighttime Routine: Wind down by setting a strong nighttime routine and following this nightly. Try to go to sleep and wake up each morning and night around the same times no matter the day so that your internal clock remains strong during the transition. Some popular things that people add to their bedtime routine are: picking up around the house for a fresh morning start, taking a bath, reading a book, skincare, and more!
- Sunlight First Thing and Throughout the Day: Step outside early in the day to help get started on a new day! Whether it’s taking the dog around the neighborhood or enjoying your coffee on the back porch, try to soak up that vitamin D in the morning. Take this energy with you throughout the day by taking a lap around your office building when you have a few minutes or on your lunch break.
- Prioritizing Sleep: Limit screen time before bed can drastically reduce levels of anxiety and increase levels of higher quality sleep and recovery. Prioritize getting at least 8 hours of sleep if at all possible.
Mental Benefits of More Sunlight:
Sunlight plays a crucial role in regulating our circadian rhythm which is our body’s internal clock. With daylight savings leading to more daylight in the evening, we are exposed to light for longer. A beautiful thing!! This can lead to:
- Improved Mood: Sunlight leads to serotonin which is a neurotransmitter that enhances our mood/happiness as well as reduces stress. Nothing much better than that!
- Higher Energy Levels: Being exposed to natural light allows people to overcome fatigue and feeling sluggish which ultimately leads to feeling more focused and motivated. Just don’t forget your SPF!
- Increased Activity: The longer days ahead create opportunities to exercise in general, but especially outside in a safer environment. Exercise has been shown to reduce anxiety and depression!
Take this upcoming daylight savings time adjustment as a way to transition or mentally reset. Take time to set new goals for the coming months, establish strong and healthy habits, and continue to find things to look forward to! By leaning into the benefits, you will make the most out of this upcoming season!
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