Daylight Saving Time & Sleep: A CBT Approach to Resetting Your Routine

Written By CBTDenver

Spring time is fast approaching and it begins with Daylight Savings, a time to set the clocks back so sunlight can be enjoyed later in the day and after work and school hours can be better utilized. However, moving the time forward one hour can bring a host of sleep and mood disturbances. Abrupt changes to sleep patterns cause more than just the need for another cup of coffee - brain fog, anxiety, decreased cognitive function and irritability are all symptoms of interrupted sleep. Cognitive behavioral therapy is helpful in managing behavior change (like new sleep patterns) and reframing unhelpful thoughts that come along with impacted cognitive function. While a one-hour time shift may sound small, the impact is real and now is the time to prepare our minds and bodies.

One Hour has a Big Impact 

The circadian rhythm is the master clock of the body, keeping everything on track throughout the day. It is in charge of waking us up in the morning, maintaining alertness as we go through our day and winding us down as the day comes to an end. Cued by daylight, the circadian rhythm follows the sun, waking us up with daylight and producing melatonin, the hormone that causes sleepiness, when darkness falls. Springing forward with March daylight savings is not as simple as changing our alarm clocks, the brain needs time to catch up to the sudden shift in sleep patterns. Waking earlier than normal leads to grogginess and longer stretches of daylight delay melatonin production, causing our sleep cycle to be out of whack.

Something as small as waking one hour earlier leads to a range of mental health issues:

  • Mood regulation - grogginess leads to irritability, short temper and mood fluctuations

  • Anxiety levels - good sleep allows the brain to fully reset and regulate while disrupting sleep leads to increased stress response and anxiety levels

  • Focus and productivity - a well rested brain and body are crucial for attention span, productivity and sustained energy levels

  • Emotional reactivity - changes to sleep schedules decrease amygdala function (the fear center in the brain) causing heightened emotional reactions

The Sleep Stress Cycle 

Not only does sleep impact mood regulation and anxiety that affects us during the day, it trickles into our nighttime routine as well, further impacting sleep quality and leading to a cycle of disrupted sleep and anxiety.

  • Worry → poor sleep → more worry → more poor sleep

Heightened anxiety during the day makes it hard to calm the mind and settle into sleep. When you then layer on the delayed melatonin production from daylight savings, sleep is negatively affected and we wake up more tired, moody and anxious and the cycle repeats. 

Fortunately, intentional changes to behavior and habits can interrupt this cycle and lead to improved mental health and sleep 

CBT-Informed Strategies to Prepare for Daylight Savings

Shift Sleep Times Now

  • To avoid the shock to our circadian rhythm, move bedtime back 15 minutes every day, starting a few days before daylight savings

  • Wake up the same time every day so your body cements into the new routine quickly

Morning Light Exposure

  • The circadian rhythm is guided by sunlight, so wake up and open the windows and doors so your body sees the sun within 30 minutes of waking

  • Taking your coffee outside or going on a short morning walk can further help the body wake up and adjust the circadian rhythm to your new wake-time

Protect the Evening Wind-Down Routine

  • Blue light delays melatonin release, put screens away 60 minutes before your new bedtime so the brain can properly wind down

  • Sleep hygiene consists of a solid pre-bedtime ritual, find something calming and consistent to do every evening to relax whether it’s gentle stretching, reading or a calming meditation

  • Overhead lighting tricks the brain at night into staying awake, use soft lamps, or even better - red light that encourages melatonin production

Address Sleep Anxiety

  • Increase awareness around any negative thoughts about sleep

    • “I’ll never adjust to this, I’m going to be so exhausted”

  • Reframe with positive, helpful thoughts

    • “Adjustment takes time and I can help my body by doing _”

    • “One sleepless night does not have to ruin my whole week, it will get better”

Avoid Overcompensating to Stay Regulated

  • Limit nap times to under an hour so your body is not further confused and you have more difficulty falling asleep at night

  • Maintain average caffeine consumption

  • Avoid markedly different routines like going to bed hours earlier or changing your exercise routine

Sleep Disruption Sticking Around?

While it may take a couple weeks to adjust to daylight savings, utilizing the above techniques should help with a smooth transition. Take note if insomnia persists, anxiety does not level out or if moodiness is impacting day to day life and relationships. 

Cognitive Behavioral Therapy for Insomnia or CBT-I is a highly effective treatment option for insomnia that is non-invasive, does not require medication and has lasting positive effects for the mind and body. 

Our team is highly trained in sleep difficulties, so if you want more consistent, restful sleep, reach out to learn more, we are here to support. Contact us today. 

CBTDenver
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