This time of year ushers in struggles for a lot of people. We are hearing of more depression, more insomnia, and even physical health problems associated with the seasonal change, and on top of all that, we will be going off Daylight Saving Time next weekend.
If you have had trouble with the time change in the past, we urge you to make a plan for how you will approach it this year. For one thing, don’t tell yourself you got an extra hour to sleep in! You know you will have to pay for that in the longer term!
Use it as a chance to get up early, enjoy the stimulating morning light and reset your circadian rhythms in a healthier pattern. Sleeping later in the morning and staying awake later at night are associated with increased depression and disrupted daily patterns. Plan ahead by deciding on your waking and sleeping times and making a resolution to stick with them.
If you do find yourself experiencing more depression, take it seriously. Consult your doctor if necessary, ask about changes to your medication, if any. Sleep researchers call it “phase delayed” sleep patterns; that is, when you change your waking time to (one hour) later in the day. Even though the clock says it’s the right time to get up, your brain and body know it’s later in the day than when you got up on Saturday. And phase delayed sleep patterns are one of the main culprits in increased depression.
So take charge! Don’t allow yourself to passively slide into a less healthy pattern after working on healthy habits all summer. Plan for the time change and think through how you will make room for exercise and meditation in a darker, colder season.