Spring forward: Mental health tips for the time change

Twice a year, we adjust our clocks for daylight-saving time, and then chaos ensues. Snooze buttons are smashed, grogginess creeps in, and “feeling off” hits the masses. A 2023 study found that more than 60% of Americans support canceling daylight-saving time for good. Changes in daylight, sleep patterns, and daily routines can increase stress, disrupt mood, and intensify anxiety or depression for many people. As we prepare to “spring ahead”, take these steps to protect your mental well-being during the time change. 

1. Set a sleep schedule
The time change often disrupts circadian rhythms, making it harder to fall asleep or wake up refreshed. Try going to bed 15–20 minutes earlier (or later, depending on the change) for a few days leading up to it. Keep a consistent bedtime routine, limit screen time before bed, and avoid caffeine late in the day to support better sleep. Incorporate these slumber tips into your nightly routine to boost sleep hygiene.

2. Soak up sunlight early in the day
Natural light plays a major role in regulating mood and energy. After the time change, spend mornings outside or let in sunlight by opening shades. Exposure to sunshine can help boost your mood and combat seasonal affective disorder (SAD). Although more common in the colder months, SAD can occur year-round, especially during time changes. 

3. Maintain a daily routine
When time shifts, routines can feel thrown off, which may increase anxiety or irritability. Maintaining regular times for meals, exercise, work, and relaxation helps signal stability to your brain. Even a simple structure can make a big difference.

4. Get up and get moving
Physical activity is a powerful mental health tool. A 2024 study from Mass General Brigham found that exercising just 2.5 hours a week can boost mood, reduce stress, and improve sleep quality. Add stretching, jump roping, planking, yoga, or walking to your daily routine.

5. Be mindful of your mood
It’s normal to feel a little “off” after the time change. Pay attention to your mood and energy levels. Journaling, mindfulness, or checking in with yourself can help you recognize when you need extra support or rest. Try these mindfulness exercises as a way to check in with yourself.

6. Limit overstimulation
Disrupted sleep can make the nervous system more sensitive. Limit caffeine, doom scrolling, social media, or packed schedules during the adjustment period. Slow down and ease into the new schedule. 

7. Seek support if needed
If the time change worsens symptoms of anxiety, depression, or SAD, consider speaking with a mental health professional or your doctor.

Supporting your mental health is essential to living well, and our goal is to assist you on that journey. Check out these free and low-cost resources for supporting your mental health. If you’re a Mass General Brigham Health Plan member, take a look at some of the mental health resources available to you.