This Sunday, November 1, the clocks fall back an hour. On paper, that sounds like a good deal. We get an extra hour of sleep and a little more light for the morning bus stop or the early train into the city.
Then Tuesday comes, and it’s dark by 4:45.
Every year around this time, I hear the same things. People are tired. Parents tell me their kids are falling apart before dinner. Teens who were doing fine in October suddenly can’t get going, and plenty of adults admit they skipped the workout they swore they’d do.
None of this is in your head. The time change really does affect the body and the brain, and a little planning can make the next few weeks a lot easier. Read on for ideas to make the transition smoother this year.
Why One Hour Matters
We all have an internal clock, called the circadian rhythm, and light is what keeps it on time. Morning light wakes us up. Darkness tells the brain to release melatonin so we can wind down.
The clock on the wall changes overnight. Your body’s clock doesn’t. Most people need several days, sometimes a week or longer, to catch up. Meanwhile, the late-afternoon light disappears right when we’re still at work, in the car or standing on the sidelines at practice.
Less daylight can lower serotonin, which plays a big role in mood, and it can make you feel sleepy earlier in the evening. For a lot of people, that adds up to feeling tired, unmotivated and a little low as the days get shorter.
For some, it’s more than the winter blues. Seasonal Affective Disorder (SAD) is a type of depression that tends to start in late fall and lift in the spring. We see it often here in the Northeast, and the good news is that it responds well to treatment.
Who Feels It Most
Everyone has to adjust, but some people have a harder time than others.
Teens are already wired to fall asleep late and wake up late. Add early school start times and dark afternoons, and you often get a kid who is irritable, unmotivated or suddenly behind in school.
Kids and teens with ADHD lean heavily on routine. When the clock shifts, homework, bedtime and the morning rush can all go sideways in the same week.
Student-athletes are now finishing practice in the dark, often in the middle of a demanding season. Sleep and recovery are usually the first things to slip.
Commuters may leave home just after sunrise and get back after dark, which means almost no daylight Monday through Friday.
Parents of little ones already know the “extra hour” usually turns into a 5:00 a.m. wake-up.
And if you’ve dealt with depression or anxiety before, shorter days can stir things up. It’s worth paying a little closer attention to yourself this time of year.
Signs to Watch For
A rough few days after the time change is normal. If any of these stick around for more than two weeks, take note:
- You’re sleeping enough but still waking up tired, or you want to sleep much more than usual
- You’re pulling back from friends, family or things you usually enjoy
- Your mood feels heavy and doesn’t lift, even on good days
- You’re craving carbs and sweets, or your appetite has changed
- It’s harder to focus at work or school
- You’re snapping at people more, especially late in the day
With kids and teens, it often doesn’t look like sadness. It looks like grumpiness, pushback, more time on screens or a sudden drop in effort at school.
What Helps
Nothing here is complicated. The key is doing it consistently for a few weeks.
- Get outside in the morning. Ten minutes within an hour of waking makes a real difference, because morning light is the strongest signal your body clock gets. Walking the dog or drinking your coffee on the porch counts.
- Keep your sleep schedule the same, weekends included. It’s tempting to use the extra hour to stay up later. Try not to.
- Move younger kids’ bedtime in 15-minute steps over a few days instead of all at once.
- If your child has ADHD, make the after-school routine visible. A written schedule on the fridge, a timer for homework and a quick movement break before they sit down can help a lot.
- Put phones away an hour before bed and keep them out of bedrooms if you can. Easier said than done, I know.
- Ask your doctor or therapist about a light therapy lamp. For some people, using one in the morning helps with seasonal low mood.
- Go easy on yourself. If you can, keep the first week of November a little lighter.
When to Reach Out
You don’t have to white-knuckle your way to March. If you or someone you love has been dealing with low mood, poor sleep, anxiety or low motivation for more than a couple of weeks, it might be time to talk to someone.
Our team sees adults, teens and families in our Greenwich office and by telehealth across Connecticut and New York. When you’re ready, schedule a free 15-minute consultation and we’ll figure out the next step together. We’re here for you.
