Daylight saving time ends: WA clocks to change, but ‘your body doesn’t work that way’

While it can be a joyous season for some, fall and winter can dredge up negative feelings and fatigue.

For states like Washington, Daylight Saving Time ends on Sunday, Nov. 5, which means clocks round back one hour at 2 a.m. The extra hour can shift your body clock, disrupt sleep and “throw everything off track,” said Deborah Fernandez-Turner, deputy chief psychiatric officer at CVS Health.

October marked the last 6 p.m. sunsets in Washington, and darker skies and gloomy weather become more pronounced during November and December. The decrease in sunlight can cause issues with sleep rhythm, mood and general sadness, Fernandez-Turner said.

“... Everybody changes their clocks, but your body doesn’t work that way,” she said. “Remember that an hour sounds like nothing but, really, it is a big change. So be gentle with yourself.”

While the end of Daylight Saving Time and sleep-cycle disruption do not directly cause seasonal affective disorder, they can heighten the symptoms. Seasonal depression hits about 5% of adults in the country, according to the American Psychiatric Association, and usually lasts 40% of the year.

“Where I am in Arizona, we don’t have a Daylight Saving Time change, but we still see a lot of seasonal affective disorders and problems with insomnia at this time of year,” Fernandez-Turner said.

Who is most vulnerable?

People who have a major depressive disorder or bipolar disorder are more likely to experience SAD, according to the National Institute of Mental Health.

According to the American Psychiatric Association, it’s more common among women.

Fernandez-Turner said it can affect people of any age, gender and race, especially if they are going through a stressful time.

During the holidays, grief and family complications might arise, Shacunda Rodgers, a clinical psychologist in the Sacramento area, said in 2021.

Expectations for the season might also weigh people down.

“... Maybe things are harder for you right now. Maybe you’ve had a recent loss in your family. Maybe finances aren’t great, and you’re comparing yourself to this ideal,” Fernandez-Turner said. “It’s sort of a perfect storm for depressive feelings.”

The symptoms of SAD and treatments

Some symptoms include a decrease in energy and enthusiasm for things that typically brought joy in the past, Fernandez-Turner said.

Individuals also might feel a lack of motivation, difficulty sleeping and irritability.

According to the American Psychiatric Association, signs of SAD include difficulty concentrating and changes in appetite.

Fernandez-Turner recommends that people see a therapist or a professional to help sort through emotions and gain a better understanding of whether the symptoms are seasonal depression or a major depressive disorder. That way, they can get help as early as possible.

She recommends getting as much sunlight as possible or using a therapy-light box to mimic sunlight indoors, making sure to exercise and gradually changing your sleep schedule.

How to adjust your sleep schedule

McClatchy talked to sleep specialists at St. Luke’s Medical Center in Boise, Idaho, about adjusting your sleep schedule to the time change.

Although an extra hour of sleep can be tempting to most people, St. Luke’s clinical manager Trevor Crapo advised against people using the extra hour as an excuse to go to bed later or sleep in for longer.

Crapo said experts generally suggest that adults get anywhere from 7-9 hours of sleep each night, but its not a “one size fits all approach.”

“Maintaining your sleep-wake cycle helps reset your body’s circadian rhythm and adjust naturally to the change in time,” Crapo said.

In order maintain your sleep cycle and to get a more restful sleep, foods that are high in fat, peanuts, raw fruits and vegetables should be avoided before going to bed because they can “contribute to digestive processes that may interfere with sleep,” Crapo said.

On the other hand, Crapo said, cereal, cheese or warm milk are all snacks that can promote sleep.

He added that it is also important to avoid exercising within three hours of bedtime because it increases your temperature and alertness which will affect your sleep.

Michael Higbee, a mental health specialist with St. Luke’s, mentioned the positive impact that sunlight and getting outside has on the body’s time clock.

“Our body clocks are certainly impacted by sunlight, among other things,” Higbee said. “Getting outside and taking advantage of extra daylight can help us feel more awake, burn more energy, and in turn prepare us to sleep better at night.”

Along with getting outside, other important habits to implement before going to bed is a wind-down routine and following a consistent bedtime and wake times and eliminating activities that could affect your sleep such as reading in bed, watching television and using your smartphone.

“Consider sleep as an “activity,” something to prepare for,” Higbee said. “Consider dimming the lights, relaxation, meditation, minimizing distractions and high stimulation, in order to help prepare our brains and bodies for sleep.”

This story was originally published November 4, 2023 at 7:05 AM with the headline "Daylight saving time ends: WA clocks to change, but ‘your body doesn’t work that way’."