11/11/24Greetings, Gem. I pray you’re well, and I hope you’ve been relishing all your hard work and progress.
Let’s get into it!
Time Change Blues x Shanice
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Feeling off after the time change? Me too, Gem. Here’s why and how long it might last…
Twice a year, like clockwork, we collectively shuffle our schedules by an hour thanks to Daylight Saving Time. And twice a year, many of us wonder why something as small as an hour can make us feel so off. One minute, it’s light outside when you’re making your evening tea; the next, it’s pitch dark before you even get home from work. Whether it’s “springing forward” or “falling back,” these time changes can have real impacts on our bodies, minds, and energy levels.
So, let’s talk about why the time change throws us for a loop, how long it takes to adjust, and, most importantly, how you can cope with the shift (without needing a second-morning coffee or an afternoon nap). Research included, of course.
Our bodies run on an internal clock or circadian rhythm, that helps us regulate sleep, alertness, mood, and even appetite based on a roughly 24-hour cycle. This rhythm is largely influenced by natural light. So, when the clocks suddenly change, our internal clocks don’t automatically switch along with them. Instead, our bodies are left trying to adapt, and that can feel similar to jet lag.
According to a study published in the journal Current Biology, losing just one hour of sleep can negatively impact our mood, energy, and even cognitive function, especially for night owls. The study also found that this adjustment tends to be more challenging for women than men, as we tend to experience greater shifts in sleep quality and emotional regulation when our sleep schedules are disrupted.
Like, damn, why do we always have it harder, Gem?
Now, for the million-dollar question: how long will you feel this weird, sleep-deprived fog after the time change? For most people, it can take three to five days to fully adjust, but if you’re particularly sensitive to sleep changes like me, it might take closer to a week. And for some, especially those with more rigid sleep routines, it could take up to two weeks to feel back to normal.
Another study from the Journal of Biological Rhythms found that while our internal clocks usually adjust after about four days, the effects on mood and energy can linger for a week or more. In other words, give yourself some grace. Yes, you may feel a bit “off” for a few days, but that’s completely normal.
Let’s break down how this seemingly minor change can sneak into so many parts of our lives:
Sleep Quality: Losing or gaining an hour can interfere with our REM sleep, which is crucial for mental restoration. You may find yourself feeling groggy in the morning, even if you technically got the same amount of sleep.
Energy Levels: Without enough light in the evening, we may feel drowsier earlier than usual. Alternatively, with extra light in the morning, our bodies may wake up sooner than expected. Either way, our bodies are not fans of the sudden change.
Mood Swings: Studies show that shifts in sleep and exposure to daylight can significantly impact mood, with many people experiencing increased irritability or a feeling of being “off.” Researchers have found a link between time changes and an increase in mood-related symptoms such as irritability, lack of motivation, and even seasonal depression.
Cognitive Function: For the first few days after a time change, many people report feeling less focused and more forgetful. It’s not just you, Gem. Your brain’s processing speed is a little slower when it’s busy adjusting to a new internal clock.
Appetite Fluctuations: Because our circadian rhythms also affect our eating patterns, you might find yourself craving snacks at odd times. A bit of advice: if you want to avoid accidental “time change snacking,” try keeping healthy options around!
Since it can take time to get back to feeling like your usual self, here are a few tips to help ease the transition:
Get Outside in Natural Light: Exposure to natural light, especially in the morning, can help reset your internal clock. Try taking a morning walk or sitting near a window when you have your coffee, Gem. Sunlight helps your brain wake up and adjust to the new time.
Stick to Your Routine: Keeping a consistent routine, especially around meals, exercise, and sleep, helps your body adjust faster. Try to avoid varying your bedtime or wake-up time by more than 15 minutes, even if you’re tempted to “sleep in” to make up for the lost hour.
Limit Caffeine and Alcohol: Both can interfere with sleep quality, making it harder to adjust to the new time. Try to avoid caffeine in the afternoon and alcohol close to bedtime to help your body rest better.
Take Short Power Naps if Needed: While long naps can throw off your sleep cycle, a quick 10-15 minute nap can help give you a boost without messing with your ability to fall asleep at night.
Give Yourself Time to Adjust: Don’t expect to feel back to normal immediately. Accept the fact that you might feel a bit off for a few days, and that’s okay. Go easy on yourself, and don’t push too hard. You’ll feel back to normal soon enough.
Practice Relaxation Techniques: The stress of feeling “off” can make it harder to adjust, so consider calming activities like reading, meditation, or a warm bath before bed. Studies show that relaxation techniques can help ease the effects of time change by promoting better sleep quality and emotional balance.
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Gem, if you’re feeling a little extra sleepy this week, share this blog with someone who’s right there with you! After all, we’re all in this time-change struggle together.
Until next time, enjoy the little things (like morning sunlight and that precious extra hour). - Shanice.
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