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How to Cope With Daylight Saving Time Changes

 

 

Listen, daylight saving time is that one frenemy who rolls in twice a year, upends your routine, and leaves you feeling like a groggy zombie who’s been slapped by a seasonal mood swing. It’s a shift so subtle on paper—just an hour—but it can jack up your sleep, mess with your head, and seriously impact your mental health. Let’s get real about why that is, what you can do about it, and how therapy can swoop in to help you manage the chaos.

 

 

 

 

How Sleep Changes Impact Mental Health

 

If you’ve ever stayed up late binge-watching Netflix and then tried to function at work the next day, you already know this: sleep and mental health are BFFs. When you don’t get enough sleep—or when your sleep schedule gets kicked in the teeth by daylight saving time—your brain isn’t thrilled.

 

You might feel more anxious, irritable, and downright foggy. Some people even experience an uptick in depressive symptoms as their body struggles to adjust. Why? Because sleep isn’t just rest; it’s your body’s way of resetting.  Without that reset suddenly everything feels a little harder.

 

 

 

 

Tips for Adjusting Your Routine for Better Sleep and Mood:

 

Now for the good news: you’re not helpless here.

A few small, strategic tweaks can help you weather the daylight saving time shuffle:

 

 

 

• Start early: A week before the clock change, shift your bedtime and wake time by 10–15 minutes each day. It’s like stretching before a workout—get your body prepped.
   
• Nail down a routine: Go to bed and wake up at the same time every day, even on weekends. Yeah, it sucks to pass on sleeping in, but consistency is your friend when your internal clock is out of whack.
   
• Soak up that daylight: Get outside in the morning, even if it’s just for a quick coffee run. Natural light helps reset your circadian rhythm faster than scrolling through TikTok.
   
• Keep evenings chill: Limit caffeine, avoid screens before bed, and do something calming, like reading or a wind-down meditation. Setting a bedtime vibe helps signal your brain that it’s time to rest.

 

 

 

 

Playing Let’s Make a Deal with Your “Parts”

 

Daylight saving time can feel like a high-stakes game show where you’re forced to pick between feeling well-rested and staying on top of your to-do list. BTW for help with that to-do list check out my Productive AF To-Do List Hack!

 

This is the perfect opportunity to get real with your inner “parts.” You know, the one that’s begging for another hour of sleep and the other that’s screaming at you to keep grinding no matter what.

 

Think of it as “Let’s Make a Deal: Internal Edition.”

 

Imagine inviting those parts to the table and hearing them out.

 

1. What does your sleep-deprived self need to feel more rested and stable?
    
2. What does the part of you that values productivity or structure really want to achieve?

 

Once you’ve acknowledged their concerns, try striking a compromise. Maybe that means shifting your schedule bit by bit, carving out time to wind down earlier, or giving yourself permission to prioritize rest without guilt.

 

When your internal parts feel heard, they’re more likely to work together, making it easier for you to find balance as you adjust to the new time.

 

In short, don’t fight the parts of yourself that resist the time change—negotiate with them. You might just find that a little inner dialogue is all it takes to help you get through the transition more smoothly and with a little more peace of mind.