How "Spring Forward" Can Affect Your Mental Health
Every year, as we “spring forward” for Daylight Saving Time, we lose an hour of sleep overnight. While it may seem like a small shift, that one hour can have a noticeable impact on your mental health, mood, and overall well-being.
For many people, the time change brings more than just groggy mornings- it can temporarily disrupt emotional balance, sleep patterns, and daily functioning.
The Sleep Disruption Effect
Sleep plays a critical role in mental health. Even minor changes to your sleep schedule can:
Increase irritability
Reduce concentration
Heighten anxiety
Worsen symptoms of depression
Lower stress tolerance
When we lose an hour of sleep, our circadian rhythm (our body’s internal clock) gets thrown off. It can take several days- or even weeks- for some people to fully adjust. If you already struggle with insomnia, anxiety, depression, or mood disorders, this disruption may feel even more intense.
Increased Fatigue and Emotional Sensitivity
After the time change, many people report feeling:
More emotionally reactive
Overwhelmed by small stressors
Less patient with family or coworkers
Mentally foggy
Fatigue reduces our ability to regulate emotions effectively. When we’re tired, we’re more likely to interpret situations negatively or feel discouraged more quickly.
Impact on Anxiety and Depression
Research shows that changes in sleep and light exposure can influence serotonin levels- the neurotransmitter connected to mood regulation. Even subtle disruptions can:
Intensify depressive symptoms
Increase anxious thoughts
Trigger mood instability
Affect motivation and productivity
While some individuals look forward to longer daylight hours, the initial adjustment period can be challenging- especially for those already managing mental health conditions.
How to Protect Your Mental Health During the Time Change
The good news: there are simple steps you can take to ease the transition.
1. Gradually Adjust Your Schedule
A few days before the time change, try going to bed 15–20 minutes earlier each night.
2. Prioritize Sleep Hygiene
Limit screen time before bed
Avoid caffeine later in the day
Keep your bedroom cool and dark
Maintain a consistent bedtime routine
3. Get Morning Light Exposure
Natural sunlight helps reset your internal clock. Spend a few minutes outside in the morning if possible.
4. Be Patient With Yourself
If you feel off for a few days, that’s normal. Give yourself grace and lower expectations where possible.
5. Reach Out for Support
If you notice your anxiety, depression, or mood symptoms worsening or lasting beyond a week or two, it may be helpful to speak with a mental health professional.
A Gentle Reminder
Daylight Saving Time is temporary—but the effects on sleep and mental health are very real. If you’re feeling more irritable, anxious, or emotionally drained after “springing forward,” you’re not alone.
If you are struggling with mood changes, sleep disruption, or increased stress during seasonal transitions, therapy can provide tools and support to help you regain balance. Contact us for more information.