All of Me Changed Like Midnight

The time change in the spring and fall can bring about challenges adjusting to a new normal. Changing internal clocks can throw off sleep schedules, disrupt routines, impact focus, and affect mood and overall well-being. While the extra daylight in the evening is often appreciated and celebrated, the transition itself can be rough. This can be particularly true for those sensitive to changes in sleep patterns or dealing with mental health concerns. In this post we’ll review some strategies on how to cope with the psychological and emotional effects of the springtime shift to manage the transition more smoothly.

Sleep Hygiene

One of the most noticeable effects of the time change is the disruption of sleep patterns. When you lose an hour of sleep, your body may feel out of sync for several days or even weeks. Poor sleep has a direct impact on mental health. It can contribute to irritability, difficulty concentrating, and increased feelings of anxiety or stress. To make the adjustment easier, it’s essential to prioritize good sleep hygiene both leading up to and after the time change.

Here are some tips to improve your sleep hygiene

• Create a calming bedtime routine
  Engage in relaxing activities before bed, such as reading, taking a warm bath, or practicing mindfulness exercises. This will help signal to your brain that it’s time to wind down.

• Limit screen time before bed
  The blue light emitted by phones, computers, and TVs can interfere with your ability to fall asleep. Try to avoid screens at least 30 minutes before bedtime.

• Optimize your sleep environment
  Make sure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet. Consider using blackout curtains or a white noise machine if needed.

• Surround yourself with comfort and cozy things
  Try to keep things in your bedroom that are comfortable and relaxing. This can be fuzzy blankets, a soothing fidget, or having animals around. This can help with self-soothing during the transition sleep and rest.

Stay Consistent with Routine

Routines provide a sense of stability and control, which is especially important when dealing with the stress of a time change. The time change can cause chaos in the daily routine, affecting meal times, getting to work or school, exercise, and other regular activities. Keeping as much consistency as possible in the schedule can help reduce the feeling of discord or distress.

• Stick to regular meals and mealtimes
  Try to eat at the same time each day to keep the body’s internal rhythm steady. Avoid heavy meals or caffeine close to bedtime, as they can disrupt sleep quality.

• Maintain exercise routines
  Regular physical activity is helpful for mental well-being. Activity can help reduce anxiety and also promote better sleep. Try to get outside and enjoy the extra daylight, as exposure to natural light has a positive impact on mood and circadian rhythms.

• Set clear goals for the day
  Knowing specific goals to accomplish and sticking to a plan can reduce feelings of overwhelm. Even if the tasks feel more difficult after the time change, having a plan in place can help with feeling more grounded and organized.

Manage Stress Through Mindfulness and Relaxation

The adjustment to the time change can lead to heightened stress levels, especially as our bodies struggle to adapt to the new amount of daylight. Disruptions to sleep can increase the stress hormone cortisol, leading to increased feelings of anxiety or irritability. One of the most effective ways to cope with this stress is by incorporating mindfulness and relaxation techniques into the daily routine.

• Mindful breathing
  Focused breathing exercises can help calm the nervous system and reduce stress. Take five deep, slow breaths in through your nose, hold for a few seconds, and exhale through your mouth. Repeat this process several times throughout the day. For more grounding techniques, click below.

• Meditation
  Even short sessions of mindfulness meditation can help ease stress and improve mental clarity. Apps, podcasts, and videos on YouTube offer guided meditations that are great for beginners.

• Progressive muscle relaxation
  This technique involves tensing and relaxing different muscle groups in the body. It can help release physical tension and promote a sense of relaxation.

Be Gentle with Yourself

The change to daylight saving time can take a toll on mental health, especially if there are already challenges with symptoms of depression or anxiety. It is important to be patient and kind with yourself during this time. Allow yourself grace and recognize that is allowed to feel off for a few days. It is normal for the body to take some time to adjust to the time change. Take breaks when needed and listen to what body the body needs. Allow rest if needed, as rest is vital for emotional and physical recovery.

Stay Connected to Nature and Sunlight

One of the most positive aspects of the time change in the spring is the extended daylight hours. Exposure to natural sunlight has a significant impact on mood and energy levels, especially for those dealing with seasonal affective disorder (SAD) or general feelings of sluggishness in the winter months.

• Take advantage of the extra daylight
  Spend time outdoors during the day. This can be walking, hiking, gardening, or simply sitting outside. Sunlight helps regulate the circadian rhythm and boosts serotonin levels, both of which can improve mood.

• Take breaks in natural settings
  Try to incorporate short breaks in nature into the daily routine. Even brief exposure to green spaces can reduce feelings of stress and improve overall well-being. Try to take 5 to 10 minute breaks being in the sunlight to start.

Ask For Help

It is important to recognize when the effects of the time change become more than just a minor irritant or inconvenience. If you are experiencing persistent mood swings, excessive fatigue, or heightened anxiety, it may be time to reach out for professional support. A trained and licensed therapist can help with navigating mental health challenges and provide additional coping strategies tailored to your needs.

He Was Sunshine

Adjusting to the daylight saving time change in the spring can be challenging and annoying. However with some coping tools and strategies, you can minimize the impact of this change on your mental and emotional well-being. These tips can help make the transition smoother. Everyone adjusts to change at their own pace, but we call all find the rhythm again.

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