Embracing the Darkness: Mental Health Tips for Navigating Daylight Saving Time

As the clocks fall back and daylight savings time ends, many of us find ourselves grappling with shorter days, longer nights, and a noticeable shift in mood. The transition to darker evenings can feel abrupt, and for some, it brings on symptoms of seasonal affective disorder (SAD), fatigue, and emotional sluggishness.

Why Darkness Impacts Mental Health
Our bodies are deeply attuned to natural light. Sunlight helps regulate our circadian rhythms — the internal clock that governs sleep, mood, and energy levels. When daylight decreases, melatonin production increases, making us feel sleepier earlier. At the same time, serotonin levels may drop, which can affect mood and emotional balance.

This shift can lead to:

• Increased feelings of sadness or irritability
• Difficulty waking up or falling asleep
• Lower motivation and energy
• Cravings for carbohydrates or comfort foods

But this seasonal change doesn’t have to derail your mental well-being. With a little preparation and intention, you can ease into the darker months and even find moments of peace and comfort. Here are five tips to help you stay mentally resilient as daylight savings time ends.

1. Maximize Morning Light
   Try to get outside within the first hour of waking. Morning light exposure helps reset your circadian rhythm and boosts serotonin. Even a short walk or sitting by a window can make a difference.
2. Create Cozy Evening Rituals
   Instead of resisting the darkness, embrace it. Light candles, make herbal tea, or read a book under a warm blanket. Creating comforting routines can help you associate the early evenings with rest and self-care.
3. Stay Socially Connected
   Isolation can intensify feelings of sadness. Make plans with friends, join a group activity, or schedule regular check-ins with loved ones. Connection is a powerful antidote to seasonal blues.
4. Practice Mindfulness and Movement
   Gentle movement like yoga, stretching, or walking can lift your mood. Pair it with mindfulness practices like deep breathing or journaling to stay grounded and present.
5. Consider Light Therapy
   For those who experience more intense symptoms of SAD, light therapy lamps can be a helpful tool. They mimic natural sunlight and can improve mood and energy when used consistently.

While the darker months can be challenging, they also offer an invitation to slow down, reflect, and rejuvenate. By tuning into your needs and adjusting your routines, you can move through this seasonal shift with grace and resilience. Click here for additional mental health resources and information.