Daylight Saving Time and Sleep: How Turning Back the Clocks Affects Your Mood and Health

Jean Donati

5 days ago

5 min read

Thoughtful woman sitting alone in an autumn park surrounded by golden fall leaves, reflecting the effects of shorter daylight hours on mood and emotional well-being.

Practical ways to feel better when the days get shorter

On Sunday, November 1, 2026, we turn our clocks back one hour. While many people welcome the extra hour of sleep, others find that the time change brings unexpected challenges.

You may notice that you're more tired in the afternoon, less motivated to exercise, having difficulty sleeping, or feeling a little down.

And for people already managing anxiety, depression, post-traumatic stress disorder (PTSD), or chronic pain, changes in sleep and daily routines can make existing symptoms more difficult to manage. The connection between daylight saving time and sleep is important because even small changes in our daily routines can influence how rested, energetic, and emotionally balanced we feel.

The good news? There are simple, practical things you can do to help your body adjust.

How Daylight-Saving Time and Sleep Affect Your Body

Our bodies operate on an internal 24-hour clock called the circadian rhythm. This biological clock helps regulate sleep, alertness, body temperature, hormone release, and other important functions.

Light is one of the strongest signals controlling that clock.

When daylight saving time ends, we gain an hour on the clock, but sunset suddenly occurs an hour earlier according to our watches.

Here in Towson and the Baltimore area, that means many people will soon be leaving work in the dark.

Although the fall time change is generally easier on the body than losing an hour in the spring, some people still experience disrupted sleep, fatigue, and changes in mood.

And there's another important distinction: the clock change happens in one night, but the reduction in daylight continues as we move toward winter.

The Connection Between Darkness and Depression

Have you ever noticed that your mood changes when the days become shorter?

You're not imagining things.

Reduced daylight can affect our circadian rhythms and the systems involved in regulating sleep and mood.

Some people experience seasonal affective disorder (SAD), a form of depression that follows a seasonal pattern. Symptoms can include:

Persistent sadness or low mood
Low energy and increased fatigue
Difficulty concentrating
Changes in sleep or appetite
Loss of interest in activities you usually enjoy
Social withdrawal

Not everyone who feels a little down during the darker months has seasonal affective disorder. However, if symptoms persist or interfere with daily life, it's important to speak with a healthcare professional.

For some people, morning light therapy, psychotherapy, or medication may be appropriate.

What About Anxiety and PTSD?

For people living with anxiety or PTSD, sleep and a sense of routine can be particularly important.

PTSD can involve nightmares, insomnia, hypervigilance, and difficulty relaxing. Changes in sleep schedules, fatigue, and increased time spent indoors may make some of these symptoms harder to manage.

The clock change itself does not cause PTSD, but disrupted sleep and changes in routine can contribute to distress.

Maintaining familiar routines, getting regular physical activity, and using calming techniques can help support a sense of stability.

If you'd like to learn more, I've written about post-traumatic stress disorder and acupuncture.

Seven Ways to Feel Better After the Time Change

1. Get Outside in the Morning

Natural daylight helps your body recognize when it's time to be awake.

Try spending 20–30 minutes outdoors in the morning, even if the sky is cloudy.

Walk around your neighborhood, enjoy your morning coffee outside, or take a short stroll before beginning your day.

You don't need bright sunshine to benefit from being outdoors.

2. Keep Your Sleep Schedule Consistent

Try to go to bed and wake up at approximately the same times each day.

Avoid the temptation to stay up much later just because the clock says you have an extra hour.

A predictable bedtime routine helps reinforce your body's internal clock.

3. Move Your Body — Even When You Don't Feel Like It

Physical activity can help improve mood, reduce stress, and support better sleep.

You don't need an intense workout.

Try:

A brisk 15-minute walk
Gentle yoga or stretching
Dancing to three favorite songs
Walking through a park to enjoy the changing leaves
An afternoon gardening or yard-cleanup session

The best activity is one you enjoy enough to do regularly.

4. Create Something to Look Forward To

When it gets dark earlier, it's easy to fall into a routine of going home, eating dinner, and sitting in front of the television.

Instead, give yourself something enjoyable to anticipate.

Schedule coffee with a friend, visit a museum, sign up for a class, start a creative project, or plan a weekend outing.

Social connection and enjoyable activities are important parts of emotional well-being.

5. Make Your Evenings Feel Cozy, Not Gloomy

Rather than fighting the early darkness, create an evening routine that helps you unwind.

Try reading a good book, taking a warm bath, listening to music, or preparing a comforting meal.

Dim bright lights before bedtime, and limit late-night screen use if it interferes with your sleep.

A calm evening routine can make the transition from a busy day to restful sleep easier.

6. Eat Foods That Support Steady Energy

Skipping meals or relying on sugary snacks can leave you feeling sluggish.

Focus on regular, balanced meals containing vegetables, whole grains, healthy fats, and protein.

A warm bowl of soup can be especially comforting when the temperature drops.

Try This: Cozy Ginger, Carrot & Sweet Potato Soup

Ingredients:

1 tablespoon olive oil
1 small onion, chopped
2 carrots, peeled and sliced
1 medium sweet potato, peeled and cubed
1 teaspoon freshly grated ginger
3 cups low-sodium vegetable broth
A pinch of cinnamon
Salt and pepper to taste

Directions:

Warm the olive oil in a pot and sauté the onion until soft.
Add the carrots, sweet potato, ginger, and cinnamon.
Pour in the vegetable broth and bring to a gentle boil.
Reduce the heat and simmer for approximately 20 minutes, until the vegetables are tender.
Blend until smooth, season to taste, and enjoy.

This simple soup provides fiber, colorful vegetables, and a nourishing meal. It isn't a treatment for depression, but eating well is one useful part of caring for yourself.

7. Consider Acupuncture as Part of Your Self-Care Routine

Acupuncture may be a helpful addition to a broader plan for managing stress, sleep difficulties, and certain types of pain.

Some research suggests acupuncture can improve sleep quality and reduce symptoms of anxiety in certain populations, although the strength of the evidence varies.

In my Towson practice, I use Traditional Five Element acupuncture, focusing on the individual rather than treating everyone with the same symptoms identically.

We discuss how you're sleeping, your energy levels, stress, physical discomfort, and how these concerns are affecting your everyday life.

Acupuncture is not a substitute for appropriate mental health treatment, particularly for PTSD or significant depression. But for some patients, it can be a useful complementary approach.