A man leaning over his computer because he's tired

Don’t Let Shorter Days Get You Down

As the time changes early the morning of Nov. 3 and we lose an hour of daylight, many will feel the effects whether it be through a disruption in sleep schedule or daily routines.

But can the sudden time change play a role in our mood?

“The effects of losing an hour in the day are more than just seeing less sunlight,” said Dr. John Burkhardt, associate professor with UA’s department of psychiatry and behavioral medicine. “It is linked to adverse health effects such as increased stress, lower cognitive functioning, heart attack and stroke. It can disrupt an individual’s circadian rhythms, altering their sleep/wake cycle causing sleep debt, and hormone level changes.

“For individuals living with major depression, seasonal affective disorder or other mood disorders, this can be an unwelcome long dark period. For individuals affected by one of these disorders, it can be a frightening time as they believe the time change signals an imminent depressive episode or season.”

According to Burkhardt, less sunlight can lead some to experience depression and anxiety, fatigue, isolation, decreased drive, and in some cases suicidal ideations.

Burkhardt has several recommendations to combat the negative effects of shorter days.

  • Go outside in the morning to help offset reduced sunlight exposure.
  • Consider light therapy by using a light box to counter the effects of decreased light exposure.
  • Practice good sleep hygiene and maintain your current sleep schedule and daily routines.
  • Stay physically active.
  • Track your personal experiences and make necessary adjustments. 

If you or a friend or colleague struggle with seasonal affective disorder or other mood disorders, connect with the UA Counseling Center or other resources on campus for support.