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The Health Consequences of Observing Daylight Savings
Twice a year, millions of people around the world adjust their clocks to observe daylight saving time (DST), which can have various health consequences. Losing an hour of sleep in the spring due to DST can cause fatigue and a disruption of the body's natural sleep-wake cycle.
However, the shift back to standard time in the Autumn can also impact mental health, particularly in those susceptible to depression and anxiety. In this article, we'll explore the ways DST can affect mental health and offer tips on self-care to help mitigate its negative effects.
Research has linked the transition into and out of DST to sleep disruption, mood disturbances, and even suicide.
A study published in the Journal of Psychiatric Research found that the incidence rate of unipolar depressive episodes was significantly higher in the weeks following the spring transition into DST compared to other weeks of the year. Another study published in Epidemiology found that the transition from DST to standard time increased the number of hospital visits for depression by 11%. The switch to DST may also contribute to an increased risk of depression in the general population, according to the same Journal of Psychiatric Research study.
"Especially for individuals susceptible to being anxious or depressed, this change in time can trigger an episode of depression or anxiety," explained Dr. David Merrill, an adult and geriatric psychiatrist. The change in time disrupts circadian rhythms, the body's essential functions that run on a 24-hour cycle. Joseph Takahashi, PhD, chair of the department of neuroscience at UT Southwestern Medical Center, says, "The springing forward affects your circadian rhythms more than falling back does. However, any disruption may cause health problems."
It's important to note that DST doesn't necessarily cause mental health conditions, such as depression or substance abuse, but some evidence suggests it may exacerbate them. If you have a pre-existing mental health condition or are more susceptible to anxiety or depression, knowing how DST may impact you may be helpful. Here are five tips to help you take precautionary measures to care for your mental health during DST:
1. Get enough sleep: Sleep is crucial to mental health and well-being. Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Practice good sleep hygiene by avoiding electronics before bed, keeping your bedroom cool and dark, and avoiding caffeine and alcohol.
2. Get some sunlight: Sunlight plays an important role in regulating our circadian rhythms and can improve our mood. Spend time outside during the day, even if it's just for a few minutes. Open your blinds and curtains to let natural light into your home.
3. Stay active: Exercise has been shown to reduce symptoms of depression and anxiety. Even moderate exercise, such as a brisk walk, can help. Make time for physical activity every day, even if it's just for a few minutes.
4. Practice self-care: Taking care of yourself is essential to mental health. Engage in activities that bring you joy, such as reading, cooking, or spending time with loved ones. Take breaks when you need to and don't be afraid to ask for help when you need it.
5. Seek professional help if needed: If you're struggling with depression or anxiety, it's important to seek professional help. Talk to your healthcare provider or a mental health professional. They can help you develop a treatment plan that works for you.
In conclusion, observing DST can have various health consequences, particularly on mental health. Being aware of how DST may impact you and taking steps to care for your mental health can help mitigate its negative effects. Remember to prioritize sleep, get some sunlight, stay active, practice self-care, and seek professional help if needed.
References
However, the shift back to standard time in the Autumn can also impact mental health, particularly in those susceptible to depression and anxiety. In this article, we'll explore the ways DST can affect mental health and offer tips on self-care to help mitigate its negative effects.
Research has linked the transition into and out of DST to sleep disruption, mood disturbances, and even suicide.
A study published in the Journal of Psychiatric Research found that the incidence rate of unipolar depressive episodes was significantly higher in the weeks following the spring transition into DST compared to other weeks of the year. Another study published in Epidemiology found that the transition from DST to standard time increased the number of hospital visits for depression by 11%. The switch to DST may also contribute to an increased risk of depression in the general population, according to the same Journal of Psychiatric Research study.
"Especially for individuals susceptible to being anxious or depressed, this change in time can trigger an episode of depression or anxiety," explained Dr. David Merrill, an adult and geriatric psychiatrist. The change in time disrupts circadian rhythms, the body's essential functions that run on a 24-hour cycle. Joseph Takahashi, PhD, chair of the department of neuroscience at UT Southwestern Medical Center, says, "The springing forward affects your circadian rhythms more than falling back does. However, any disruption may cause health problems."
It's important to note that DST doesn't necessarily cause mental health conditions, such as depression or substance abuse, but some evidence suggests it may exacerbate them. If you have a pre-existing mental health condition or are more susceptible to anxiety or depression, knowing how DST may impact you may be helpful. Here are five tips to help you take precautionary measures to care for your mental health during DST:
1. Get enough sleep: Sleep is crucial to mental health and well-being. Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Practice good sleep hygiene by avoiding electronics before bed, keeping your bedroom cool and dark, and avoiding caffeine and alcohol.
2. Get some sunlight: Sunlight plays an important role in regulating our circadian rhythms and can improve our mood. Spend time outside during the day, even if it's just for a few minutes. Open your blinds and curtains to let natural light into your home.
3. Stay active: Exercise has been shown to reduce symptoms of depression and anxiety. Even moderate exercise, such as a brisk walk, can help. Make time for physical activity every day, even if it's just for a few minutes.
4. Practice self-care: Taking care of yourself is essential to mental health. Engage in activities that bring you joy, such as reading, cooking, or spending time with loved ones. Take breaks when you need to and don't be afraid to ask for help when you need it.
5. Seek professional help if needed: If you're struggling with depression or anxiety, it's important to seek professional help. Talk to your healthcare provider or a mental health professional. They can help you develop a treatment plan that works for you.
In conclusion, observing DST can have various health consequences, particularly on mental health. Being aware of how DST may impact you and taking steps to care for your mental health can help mitigate its negative effects. Remember to prioritize sleep, get some sunlight, stay active, practice self-care, and seek professional help if needed.
References
- Koczwara, B. (2019, November 5). 4 Ways To Beat the Fatigue From the Switch to Daylight Savings Time. TIME. https://time.com/5714519/daylight-saving-time-fatigue/
- Merrill, D. (2021, March 12). How the Daylight Saving Time Change Affects Your Health. Health. https://www.health.com/condition/sleep/daylight-saving-time-change-health-effects
- Takahashi, J. S., Hong, H.-K., Ko, C. H., & McDearmon, E. L. (2008). The Genetics of Mammalian Circadian Order and Disorder: Implications.
- VoPham, T., Weaver, M. D., Perez, V., Barton, D. L., Bertrand, K. A., Jones, R. R., & Laden, F. (2017). Daylight Saving Time Transition and Hospitalizations Due to Negative Effects of Sleep Disorders on Cardiac Events. Epidemiology (Cambridge, Mass.), 28(6), e55–e57. https://doi.org/10.1097/ede.0000000000000718
- Yonkers, K. A., & Kando, J. C. (2013). Mood disorders in women: An overview. Women's Health, 9(6), 557–567. https://doi.org/10.2217/whe.13.57
- Kantermann, T., Juda, M., Merrow, M., & Roenneberg, T. (2007). The human circadian clock's seasonal adjustment is disrupted by daylight saving time. Current Biology : CB, 17(22), 1996–2000. https://doi.org/10.1016/j.cub.2007.10.025
- Lahti, T. A., Leppämäki, S., Lönnqvist, J., & Partonen, T. (2008). Transitions into and out of daylight saving time compromise sleep and the rest-activity cycles. BMC Physiology, 8, 3. https://doi.org/10.1186/1472-6793-8-3
- Manfredini, R., Manfredini, F., Fersini, C., & Boari, B. (2005). Daylight saving time and incidence of myocardial infarction. The New England Journal of Medicine, 353(23), 2384–2385. https://doi.org/10.1056/NEJMc051681
- Pardilla-Delgado, E., & Reinoso-Suárez, F. (2011). Circadian rhythms and mood disorders: are the phenomena and mechanisms causally related? Revista De Neurologia, 53(4), 217–226. https://doi.org/10.33588/rn.5304.2010389
- University of California - San Diego. (2017, November 2). Daylight Saving Time linked to higher stroke risk: An expert offers tips to weather the time change. ScienceDaily. https://www.sciencedaily.com/releases/2017/11/171102133201.htm
- VoPham, T., Weaver, M. D., Vetter, C., Hart, J. E., Tamimi, R. M., Laden, F., & Bertrand, K. A. (2018). Effect of Daylight Saving Time on Episodic Memory: A Cognitive-Behavioral Mediation Analysis. Journal of Biological Rhythms,
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