clock changes and mental health
It’s that time again when our clocks change, shifting to Daylight Saving Time (in March) or Greenwich Mean Time (in October). While this change might seem harmless, these clock changes could affect your mental health.
The clock shift occurs to make the most of daylight and save energy. But this time change can disrupt your internal body clock, also known as the ‘circadian rhythm’. Our bodies get used to a certain schedule, like waking up and going to bed at the same time every day. When we spring forward or fall back, it can take some time for our bodies to adjust. This adjustment period can leave you feeling a bit out of sync, affecting your sleep patterns.
But that’s not all. The clocks changing can have a broader impact on your health. Studies have suggested that this shift might be linked to an increase in mood problems and even some physical health issues. So, while that hour might not seem like much, it‘s essential to be aware of how these clock changes can influence your wellbeing.
Common myths about clock changes
the extra hour of sleep
compensates for sleep loss
When we ‘fall back’ and gain an extra hour of sleep, some believe it compensates for the sleep debt. However, your body clock isn’t immediately adjusted. This disruption caused by changing the clocks can lead to sleep disturbances and increased sleepiness in the days.
everyone adapts easily
to the clock change
Some individuals, especially those with certain medical conditions, may find it challenging to adapt to the clock change. This can lead to sleep disturbances and mood disruptions.
clock changes have little
impact on mental health
Even a one-hour shift in time can disrupt your internal body clock and lead to mood disturbances. These seemingly minor changes can have real and sometimes noticeable effects on your wellbeing such as your eating habits.
When do the clocks change?
In the UK, the clocks spring forward by one hour on the last Sunday in March at 1am. and fall back by one hour on the last Sunday in October at 2am. You can check here for the exact dates.
What are the possible effects of the clock changes?
Seasonal Affective Disorder (SAD)
SAD is a condition that can intensify during the clock change. With shorter days and reduced exposure to natural daylight, individuals with SAD may find their symptoms worsening. The changes in sunlight can lead to mood changes, decreased energy and heightened feelings of sadness and fatigue.
Isolation
Clock changes and earlier sunsets can have an isolating effect on individuals. With limited daylight hours, outdoor activities and social interactions may be limited. You might be more inclined to stay indoors, leading to a sense of isolation and social withdrawal.
Depression
The clock change can disrupt sleep patterns and the body clock. These disruptions can contribute to an increased risk of depressive symptoms, such as persistent feelings of sadness or suicidal thoughts.
What can I do about clock changes?
Maintain a consistent routine
Stick to a regular daily schedule, especially for sleep and meal times. Consistency can help regulate your body’s internal clock and reduce the disruption caused by clock changes.
Maximise natural light exposure
Spend time outdoors during daylight hours. Exposure to natural light can help regulate your circadian rhythm and improve mood. Even a short walk during the day can make a difference.
Stay active
Regular physical activity can help boost your mood and energy levels. Incorporate exercise into your daily routine to counteract the potential impact of clock changes on your physical and mental wellbeing.
Connect with others
Don’t let the shorter days lead to isolation. Try to stay connected with friends and family. Social interactions can help combat feelings of loneliness and improve your mood. Read more about how David was able to combat isolation with Change Mental Health.
Practice relaxation techniques
If you’re feeling stressed or anxious due to the clock change, try relaxation techniques such as deep breathing, meditation, grounding or mindfulness. These practices can help you manage your emotions and reduce the impact on your mental health.
support
Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.
Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.
