Daylight saving time: Idaho clocks going back, but ‘your body doesn’t work that way’

While they can be joyous seasons for some, late fall and winter can dredge up negative feelings and fatigue.

Daylight saving time ends on Sunday, Nov. 5, when clocks go 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.

This is amplified as the later months of the year reel in darker skies and gloomy weather. The decrease in sunlight can cause issues with sleep rhythm, mood and general sadness, she said.

“... Everybody changes their clocks, but your body doesn’t work that way,” Fernandez-Turner said.

“Remember that an hour sounds like nothing but, really, it is a big change. So be gentle with yourself.”

While daylight saving time ending 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 to SAD?

Kimberly Miller, a practicing neuropsychologist and owner of Healthy Mind Sacramento Psychological Services, told The Sacramento Bee in a 2021 story that people who have prior depression or tendencies to have depression symptoms are likely to experience SAD.

And 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 in their life.

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

Expectations for the season may also weigh you 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 may also feel a lack of motivation, difficulty sleeping and irritability.

According to the 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. This way, they can get help as early as possible.

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

How to adjust your sleep schedule

The Idaho Statesman talked to sleep specialists at St. Luke’s Magic Valley Outpatient Behavioral Health Clinic about adjusting your sleep schedule to the time change.

While many people see the clocks falling back as an opportunity to sleep more, St. Luke’s clinical manager Trevor Crapo emphasized that people shouldn’t.

“Not using an extra hour of sleep as an excuse to go to bed later or get up later is important,” Crapo said. “Maintaining your sleep-wake cycle helps reset your body’s circadian rhythm and adjust naturally to the change in time.”

He also mentioned that while sleep experts typically recommend 7-9 hours per night, it’s not a “one size fits all approach.” Instead, a general rule of thumb is to get as much sleep as you need to perform and function throughout the day.

If you’re struggling throughout the day with tiredness, Michael Higbee, a mental health specialist with St. Luke’s, said that short naps could help, but adjusting your sleep schedule would be more effective.

“Rather than napping during the day, consider going to bed a little earlier the next night,” Higbee said. “In general, an occasional nap may be helpful; however, consider keeping it short — under one hour — and closer toward the beginning of your day to prevent further disruptions to your sleep schedule.”

Properly preparing for sleep each night, such as dimming the lights, meditation and minimizing distractions, can help prepare the brain for sleep each night. But one of the best ways to help the body adjust is to simply get outside.

“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.”