The transition from Daylight Saving Time (DST) to standard time, commonly referred to as “falling back,” can have significant effects on psychological well-being. This article explores how this shift impacts mental health, particularly in relation to Seasonal Affective Disorder (SAD), mood disturbances, and overall psychological resilience.

Daylight Saving Time is driven by economic and safety considerations, but is unnatural to human beings as it disrupts the circadian rhythm.

Recent debates center around permanently implementing DST to eliminate biannual clock adjustments. While proponents emphasize the advantages of more evening daylight, opponents express concerns about potential negative effects on health and safety due to diminished morning light.

Is there a difference between Autumn Blues, and being SAD?

SAD is a clinically defined condition, recognized as a subtype of major depressive disorder (MDD) in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). It is characterised by symptoms such as low energy, mood swings, difficulty concentrating, changes in sleep patterns, and an increased craving for carbohydrates.

To be diagnosed with SAD, a person must:

• meet the criteria for depression and 
• experience recurrent depressive episodes that follow a seasonal pattern, typically occurring during the fall and winter months. This pattern must be consistent for at least two consecutive years.

Global prevalence of Seasonal Affective Disorder ranges from 1% to 10%, influenced by latitude and seasonal light variations. Women are up to four times more likely to develop SAD than men. The typical age of onset is between 18 and 30 years. [91][92][93][95]

Proven impact of DST fall-back on mental health of general population

The shift from Daylight Saving Time to fall time results in shorter days and longer nights, which can disrupt circadian rhythms and lead to mood fluctuations and mental health issues. Among others, research has shown the following impacts:

• Increased Hospital Visits for Depression: A 2017 study published in Epidemiology found an 11% increase in hospital visits for depression in the 10 days following the fall time change [3][4].

   

• Sleep Disruption and Mood Disorders: Research published in Scientific Reports found that DST changes can cause significant sleep disruptions, especially in those genetically predisposed to be night owls, which can exacerbate depressive symptoms [1].

   

• Circadian Rhythm Disruption: The shift in circadian rhythms due to DST changes can impact psychological well-being. Dr. Kristin Raj noted that light exposure, particularly morning light, is essential for resetting circadian rhythms, which plays a critical role in mood regulation and alleviating SAD symptoms [3]. 

• General Mood Changes and Long-Term Psychological Effects: The American Academy of Sleep Medicine has documented that both DST transitions can lead to mood disturbances, particularly among those already prone to anxiety or depression [2]. 

 

Patients suffering with Bipolar Disorder and Schizophrenia should be especially aware

 

The additional pitfalls of DST fall-back for patients with bipolar disorder include: 

• Circadian Rhythm Disruption  A study published in Health Economics indicated that transitions into and out of DST can disrupt circadian rhythms, which are crucial for regulating mood. For individuals with bipolar disorder, these disruptions can exacerbate symptoms. The study emphasised that sleep deprivation resulting from these transitions could trigger manic or depressive episodes, although specific impacts from the fall transition were less pronounced than those from spring[51][52].

• Seasonal Pattern in Manic and Depressive Episodes Research has shown that individuals with bipolar disorder often experience a seasonal pattern in their mood episodes. A systematic review noted that manic episodes tend to peak during spring and summer when daylight exposure is highest, while depressive episodes are more common in winter months[55]. 

• Mixed Episodes Some studies indicate that mixed episodes—where symptoms of both mania and depression occur simultaneously—can peak in early spring or late autumn. This suggests that while fall may not lead to a significant increase in manic episodes directly after the DST change, it could still contribute to mood instability as individuals adjust to shorter days[54][55].

 

Patients suffering with schizophrenia should be aware of these effects:

• Seasonal Patterns and Hospitalizations Shorter daylight hours and reduced light exposure may worsen symptoms, leading to increased hospitalizations. The authors of one study hypothesise that changes in photoperiod could trigger symptom worsening, especially during winter months [64]

   

• Circadian Rhythm Disruption A study examining circadian rhythmicity in patients with schizophrenia found that those with the disorder exhibited a pattern of reduced amplitude in circadian rhythms, which was associated with worse clinical outcomes. The study suggested that inadequate exposure to natural light could contribute to these disturbances, emphasising the need for light exposure as a potential therapeutic strategy [62][64][61][65]

• Photoperiodicity and Psychotic Disorders A systematic review noted that patients with schizophrenia may exhibit sensitivity to changes in light exposure due to their underlying condition. The review highlighted that hospital admissions for schizophrenia were higher during periods of longer daylight (summer) and lower during shorter daylight periods (winter). [63]

 

How can a person battle symptoms of daylight saving time changes?

 

Food, connection, exercise and mindfulness among year-long best practices to maintain a healthy mental state. Outside of traditional methods, research has identified several scientifically proven methods to combat SAD and depression during autumn. Here are some of the most effective approaches individuals can take themselves:

• Bright Light Therapy (BLT) Influences circadian rhythms and mood-regulating neurotransmitters via retina photoreceptors [76]. Common treatment for Seasonal Affective Disorder (SAD), using a light box (10,000 lux) for 20-30 minutes each morning. Meta-analysis shows effectiveness in reducing depressive symptoms, with a standardized mean difference of –0.37 compared to placebo [42]. Recommended in the morning to regulate circadian rhythms and improve mood, with benefits seen within days [43][44].

• Vitamin D Supplementation Vitamin D deficiency is linked to higher SAD risk; supplementation may help, but evidence as a standalone treatment is inconclusive [41][45]. Optimizing vitamin D levels may be beneficial, especially in regions with limited winter sunlight.

If these approaches don’t help, additional support from medical experts may be needed. Consult your provider directly, however these are some of the options available:

• Cognitive Behavioral Therapy (CBT) A less invasive approach could be the implementation of behavioral psychotherapy focusing on changing negative thought patterns and behaviours. Studies suggest CBT can be as effective as light therapy for SAD, providing coping mechanisms for symptom management [46].

• Antidepressant Medications Should this approach prove to not be sufficient, consult your psychiatrist. Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for SAD. Please beware that SSRI medication doesn’t work immediately. Therefore starting treatment before symptom onset is suggested [45].

Mindpax provides a multi-faceted tool for managing mental health by combining real-time data tracking, predictive analytics, microlearning, and direct collaboration with healthcare providers. 

Mindpax digital therapeutics offer a comprehensive approach to managing mental health, particularly during challenging periods like the transition from Daylight Saving Time (DST), which can disrupt the routines of individuals with bipolar disorder and schizophrenia. These conditions are sensitive to changes in sleep patterns and circadian rhythms, and the shift in time can sometimes trigger or worsen symptoms. Mindpax’s solution addresses this by leveraging technology to provide continuous, real-time support and monitoring.

One of the key features of Mindpax is its ability to track actigraphic data. This involves the use of a wearable device that monitors and records activity levels, sleep patterns, and other physiological metrics. The continuous monitoring allows users and their healthcare providers to be more aware of how the time change affects their mental state, and it enables timely adjustments in care.

In addition to data tracking, Mindpax employs predictive analytics to forecast potential psychotic episodes. By analysing the actigraphic data over time, the platform can detect patterns that often precede mood swings or psychosis, such as changes in sleep duration, activity levels, or restlessness. During the period when DST changes occur, this predictive insight is especially valuable, as it helps mitigate the risks associated with disrupted routines.

Mindpax also incorporates microlearning into its platform, providing short, engaging educational modules that help users understand and manage their conditions better. This educational component encourages users to build habits and routines that can buffer against the adverse effects of time changes, fostering a more stable lifestyle.

Another significant aspect of Mindpax is that it allows doctors to access the tracking data, which offers a clear and objective view of the patient’s condition over time. With access to real-time data, healthcare providers can adjust medication levels more precisely and provide recommendations on how to adapt routines during time shifts. This proactive approach helps in reducing the need for emergency interventions and supports a smoother transition during periods of change.

Citations:

[1] https://www.nhlbi.nih.gov/news/2021/daylight-saving-time-changes-impact-people-differently-according-new-research

[2] https://oaksintcare.org/daylight-savings-times-impact-on-mental-health/

[3] https://www.sfchronicle.com/health/article/daylight-saving-time-depression-18465140.php

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[43] https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

[44] https://www.webmd.com/depression/seasonal-affective-disorder

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