Just days after the clocks have turned back for autumn, many of us are noticing subtle—and sometimes surprising—changes in our mood, sleep, and energy levels. Whilst gaining an hour might seem like a bonus, the shift brought on by Daylight Saving Time (DST) can have a profound effect on our physical and mental well-being, with both the autumn and springtime changes impacting mental health.
Seasonal adjustments, especially those affecting light exposure, can impact those who are already navigating mental health challenges, and individuals struggling with seasonal affective disorder (SAD) frequently find the autumn and winter months particularly difficult, especially with the significantly reduced daylight in the northern regions of Europe.
What is Daylight Saving Time (DST)?
Daylight Saving Time is an annual practice of moving clocks forward in the spring and back in the autumn. Originally conceived to make better use of daylight during the longer days of spring and summer, DST was adopted in parts of the world during the early 20th century, (1916 in most of Europe). The main objective was to conserve energy by maximising daylight in the evening, a move believed to enhance productivity and reduce fuel costs in industries reliant on natural light.
Today, DST is observed in many countries across North America and Europe, as well as parts of the Middle East, South America, and Oceania. However, many regions, including the majority of African and Asian nations, do not observe DST.
It is worth noting that some countries have considered abolishing DST, reflecting ongoing debates over its relevance and impact. The European parliament voted to get rid of the bi-annual changing of the clocks in March 2019, leaving it up to member states to decide what daylight zone they wanted to remain in, however, to date nothing has been implemented.
In the UK, and much of Europe, the clocks spring forward by one hour on the last Sunday in March at 1am; and fall back by one hour on the last Sunday in October at 2am. In the USA and Canada, DST starts the second Sunday in March; and ends the first Sunday in November.
The impact of DST on mental health.
Whilst the clock change may seem trivial, it can have a surprising impact on mental health. Our bodies are highly sensitive to light, as it regulates our circadian rhythms—our natural sleep-wake cycles that affect energy levels, mood, and cognitive function. When the time shifts, even by an hour, it disrupts our body’s internal clock, requiring a period of readjustment that can affect mental and emotional well-being.
Losing an hour of sleep.
When clocks are set forward an hour in spring, we effectively “lose” an hour of sleep. This can be particularly challenging for individuals with mental health conditions, as insufficient sleep is closely linked to mood disturbances, irritability, and anxiety. The sudden change can also increase the risk of relapse for those recovering from addiction, as sleep is a crucial factor in maintaining a stable mood and minimising cravings.
Gaining an hour and the onset of longer nights.
In autumn, as the clocks fall back, there is a noticeable reduction in daylight hours. Whilst gaining an hour might sound like a benefit, the overall reduction in evening light can bring about feelings of lethargy, sadness, and isolation for many.
The shift to earlier sunsets and shorter daylight hours can often create a sense of isolation. With reduced opportunities for outdoor activities and social gatherings, people may feel less motivated to go outside and connect with others, leading to a tendency to stay indoors more frequently. This shift can contribute to feelings of loneliness and social withdrawal.
Individuals struggling with depression, anxiety, or bipolar disorder may experience heightened symptoms as the darker evenings begin to take hold. Additionally, the disruption of the circadian rhythm can impact sleep quality, further compounding mental health challenges.
Seasonal affective disorder (SAD).
For those affected by seasonal affective disorder (SAD), the autumn and winter months can be especially challenging. SAD is a type of recurrent major depression triggered by seasonal changes, particularly during months with less sunlight.
Most people with SAD will start to feel its effects during the autumn and suffer most keenly through the winter months, with an ease in symptoms—which can include an increase in sleeping, overeating, isolating, and an overall lack of energy, along with feelings of sadness, irritability, fatigue and reduced motivation—during the spring and summer.
It is worth noting that some individuals do experience seasonal depression during the spring and summer, with their symptoms—more likely to be insomnia, weight loss, restlessness, or anxiety—remitting during winter.
SAD is classed as a seasonal pattern mood disorder and is diagnosed in those individuals who have experienced indicators for at least two years, during a specific time of year.
For individuals residing in northern Europe, the effects of reduced daylight can be even more pronounced. Northern European countries experience significant reductions in daylight hours, making residents especially susceptible to SAD. Individuals who have never previously experienced any form of depression may find themselves feeling unusually low, tired, or craving sweets and starches during the darker months. Reduced sunlight exposure affects the production of serotonin, a neurotransmitter associated with mood, and melatonin, a hormone that helps regulate sleep, both of which play a significant role in mood regulation and mental health.
Indicators of a major depressive disorder, including seasonal affective disorder (SAD).
- Extreme or extended feelings of sadness, feeling tearful.
- A decline in interest with life, no enthusiasm for hobbies.
- Feelings of hopelessness and helplessness, emptiness, or guilt.
- Loss or gain in weight, changes in appetite or eating habits.
- Changes in sleeping; too much or too little, and insomnia.
- Fatigue and exhaustion.
- Withdrawing from family, friends, loved ones and social situations.
- Feeling more than usually irritable or angry.
- Thoughts of harming oneself or suicide.
This list is not exhaustive, and depression does affect everyone differently. Medical experts suggest if you experience one or more indicators, for longer than two weeks, then it is worth getting it checked by a doctor or clinician as it could be a sign of an underlying condition.
Mental health and addiction rehab in Spain.
Our luxury residential rehab centre is set on the beautiful Spanish island of Ibiza with an all-year-round temperate climate, and averaging 300 days of sunshine a year, it is the ideal place to get away to escape those “autumn and winter blues.”
We have a team of highly qualified staff that are experienced in a range of therapies to assist with the treatment of depression and anxiety. We offer transcranial magnetic stimulation (TMS) on-site as a part of our wider treatment programme. TMS is a non-invasive form of brain stimulation therapy that has proved highly effective in the treatment of disorders such as seasonal affective disorder (SAD), bipolar, and general anxiety, as well as treatment-resistant depression.
We also treat other mental health conditions including alcoholism, substance and process addiction, trauma, and codependency.
For information on all the treatments and therapies available here at our rehab centre in Spain, and details on admissions contact sharon@ibizacalm.com