by Vivienne Hill

As we prepare to change the clocks next week, here's the harsh reality: Daylight Savings Time is disruptive to circadian rhythms, mental health, physical health, and can worsen the symptoms of mood disorders and other mental illnesses. Twice a year when the clocks change it causes harm to children, teens, and adults.

Most people are so used to changing the clocks twice a year this news may be shocking to hear. But, daylight savings time disrupts circadian rhythms (sleep cycles), and puts a strain on both our physical and mental well-being. During the switch to daylight savings time, there is an increase in the likelihood of strokes, heart attacks, injuries, and other health risks.

When children exhibit Increased emotional dysregulation during the time change, they are not choosing to be difficult, but rather they are experiencing the effects of a disrupted circadian rhythm and sleep cycle. 

In a 2017 study with more than 3,000 people with bipolar disorder, sleep loss was associated with increased episodes of mania. For those with bipolar disorder or ‘Fear of Harm’, lack of sleep can also cause increases in mood fluctuations, and increased irritability. It can also lead to decreases in impulse control and the body’s ability to regulate its temperature. The lack of sleep combined with the already existing temperature swings that occur in the spring and fall can worsen the body’s inability to release built-up heat. 

Sleep deprivation can also worsen symptoms of anxiety. A common symptom of anxiety disorders is sleep disturbances, and making the transition from DST to standard time can worsen them. The already close relationship between anxiety and sleep deprivation can be cyclical - lack of sleep creates anxiety, and anxiety causes lack of sleep, which causes further sleep difficulties and can create greater anxiety.

In addition, poor sleep can contribute to the development and worsening of depression. Sleep disruption is already a symptom of depression, with up to 80% of patients with depression experiencing bouts of insomnia. When already fragile sleep systems are systematically disrupted, they can worsen emotional regulation and symptoms such as excessive sleeping. Major depression with a seasonal pattern, (also well known as seasonal affective disorder) is also common, and is a type of depression triggered by the changes in seasons, specifically centering around light and temperature dysregulation. It can cause sadness, lack of energy, oversleeping, appetite changes, and difficulty concentrating. The body is most vulnerable to these effects in early March during the transition from Standard Time to DST, (setting the clocks forward an hour) because the transition causes darker mornings and lighter evenings. Less exposure to natural morning light can reduce levels of serotonin in the brain. In addition, exposure to light later in the evening delays the body’s production of the hormone melatonin, which is vital to inducing sleep.

Children with disrupted sleep cycles can experience impaired cognitive functions such as decision-making, conflict-solving, working memory, and learning. It can also increase irritability and low frustration tolerance. In a school setting, this could look like a reduced focus on work, a shorter attention span, and being oppositional with teachers and classmates. Teachers may struggle with students who wrestle with these symptoms, or be unsure of how to support them. The most important thing one can do to help the child is to be respectful of the fact that any seemingly disruptive actions are not voluntary. It is not a child’s chosen behavior, but an effect of internal dysregulation. 

Many strategies can be used to reset circadian rhythms. Since the body's main way of maintaining its internal rhythms is natural light exposure, most strategies revolve around light. Encourage time outside in the morning to getas much natural light exposure during daylight hours as possible. Reduce harsh artificial lighting after sunset, which can also be helpful - especially blue light from cell phones, computers, and televisions. 

One of the most universally recognized strategies for helping any transition is to slowly adjust to changes. Instead of changing the entire hour at once and maintaining sleep schedules as if there was no time change, gradually shift bedtime by around 15 minutes each night over a period of 6-7 days. In addition, it’s essential to make sure to maintain the same sleep cycle (within an hour range) seven days a week. 

Exercising, and the endorphins that it produces, eating right, such as choosing non-processed foods, and taking vitamins are also recommended to support healthy sleep patterns. Much like maintaining a strict sleep schedule is important, it is vital to eat in a rhythmic pattern of breakfast, lunch, and dinner throughout the day. 

It is important to remember that although you can implement these strategies to help reduce the negative effects of the switch from DST to ST and vice versa, some symptoms are still likely to persist. The switch from Daylight savings to Standard time isn’t going to be the only source of circadian disruption. It exacerbates problems already triggered by light dysregulation of the changing seasons. Therefore, symptoms will persist. 

When living in places that implement DST, it can be easy to believe that the change must be for the best - it’s been a part of life for so long, so it must be widely accepted.

However, most of the world doesn’t practice Daylight Savings. In fact, fewer than 40% of countries worldwide currently observe DST. Many used to observe DST (mostly because of Western influence) but have stopped in the last 30 years.

Even within the United States, Arizona and Hawai’i do not observe DST. The U.S. territories of Guam, the Virgin Islands, American Samoa, Puerto Rico, and the Northern Mariana Islands do not as well.

Given all the evidence on how the time changes affect mental health, there is a compelling argument that it shouldn’t be observed at all. The original reason for implementing Daylight Savings Time, was that it lowered electricity costs during WWII. Which is no longer relevant, because of the rise of household electronics and appliances. The use of electricity is no longer dictated by daylight - instead running 24/7. 

Many States have recognized the physical and psychological effects of change from DST to ST, but are trying to solve the problem the wrong way. The Sunshine Protection Act, proposed by Senator Marco Rubio (FL) in 2022, is a Senate bill designed to end the switch by permanently observing Daylight Savings Time instead of Standard Time. This is a threat to the mental health of the entire nation.

Nineteen states have already passed laws all moving to make DST permanent, but are still waiting for congressional approval. You can use this map as a resource to check what your state’s current status is - whether they have implemented legislation to make DST permanent, if they are considering it, or nothing at all. 

The Sunshine Protection Act is something to worry about, but at least for now, all progress on making it a law has stalled.

Vivienne Hill is a high school student interested in promoting good mental health, the health needs of women and families, and in advocating for equal access for all. She has served as CMHRC's intern since August of 2023. 

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March 20th, 7:30pm Eastern Time

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In her acclaimed memoir BrainStorm: From Broken to Blessed on the Bipolar Spectrum, Sara tells her life-changing story to help end the bipolar stigma, optimize brain health, and save lives.

At twenty-one, as a senior in college, Sara was a scholar-athlete who seemed to have it all. Then, like the flip of a switch, she had her first brain breakdown: A tailspin into a living hell. It was terrifying.

It took her twenty-five years and five psychiatrists to get the diagnosis that saved her life: Sara is on the bipolar spectrum with a bipolar II brain. With the correct diagnosis, medication, support, and self-care, people who have experienced severe, persistent depression-which is actually a form of bipolar-can live rich, full lives.

Sara's life is proof.

The self-care disciplines Sara has honed over forty years of living with her bipolar II brain can help anyone who experiences anxiety, stress, or depression heal. Read this book to transform your life or that of someone you love.

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How To Recognize and Diagnose Bipolar in Kids and Teens

March 27th, 5:00pm Eastern Time

Many practitioners have been taught that kids under the age of 16 or 18 years old can't have bipolar disorder. But that's simply not true. With different symptom manifestation from adults it can be hard to recognize if you

don't know what to look for.

Come join us an encore of one of our most popular clinical seminars from 2023! We'll review symptoms and discuss how to integrate this knowledge into your clinical practice.

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