Daylight Saving Time Starts Tonight. Next Week Might Feel Harder.

Dont forget! The clocks “spring forward” one hour at 2:00 am tonight (early Sunday morning)! Losing an hour of sleep might sound small, expect to feel the impacts throughout this week.

For many of us, this shift can feel surprisingly disruptive. Losing an hour of sleep doesn’t just affect our schedules. It impacts our energy levels, mood, ability to focus, and our ability to regulate emotions effectively for several days afterward. If this week feels slower, foggier, or more difficult than usual, that’s a very normal response. Our nervous systems often need time to adjust when sleep patterns suddenly change.

Sometimes the most helpful approach is to expect the transition, and meet it with a little extra kindness toward yourself.

Why the Time Change Affects Mood and Focus

Our bodies run on internal clocks that rely heavily on light exposure and consistent sleep cycles. When daylight saving time begins, those cues shift abruptly.

That lost hour of sleep can lead to:

• Brain fog or slower thinking

• Increased irritability or emotional sensitivity

• Harder mornings

• Trouble concentrating at work or school

• A general feeling of being “off”

Teens may feel this especially strongly. Their natural sleep cycles already tend to run later, so waking up an hour earlier relative to their body clock can make the first week after the change particularly rough. In places like Madison where winter already has limited daylight, the shift can feel even more noticeable.

A Gentle Approach to Your Week After the Time Change

Rather than trying to power through the adjustment, it can help to expect a few slower days. Here are a few small ways to support your nervous system while it recalibrates.

Let the week be a little slower

Productivity and focus may dip temporarily. Giving yourself permission to move at a slightly gentler pace can reduce frustration.

Prioritize sleep where you can

Going to bed a little earlier for a few nights (even by 20 to 30 minutes) can help your body catch up on the lost hour.

Get outside during the day

Morning sunlight is one of the most effective ways to reset the body’s internal clock. Even 10 to 15 minutes of natural light can help your brain adjust to the new schedule.

Be patient with your reactions

You might notice yourself feeling more reactive, overwhelmed, or tired this week. That’s not a personal failing. It’s a normal biological adjustment.

A simple reminder like “my body is still catching up” can give you more breathing room to cope with increased anxiety and depression.

Small kindnesses towards feelings of anxiety and depression go a long way

Simple healthy choices (like a short walk, an earlier night, or an easier dinner) can help restore your energy while you recalibrate.

An Important Reminder for Drivers This Week

Sleep disruption doesn’t just affect our mood. Research shows that car crashes increase in the days immediately following the spring daylight saving time change, likely due to fatigue and reduced alertness.

If you’re commuting, driving to school, or traveling this week, give yourself extra time, and be especially attentive on the road.

You can read more about the health and safety effects of daylight saving time from the American Academy of Sleep Medicine.

When Sleep Changes Affect Mental Health

For many people, things settle back into place after a few days, but sometimes sleep disruption can compound with other existing challenges we are facing, like anxiety, depression, or seasonal mood changes.

If you or your teen notice ongoing difficulty with sleep, mood, or stress, talking with a therapist can help provide tools and support.

At HEART Counseling in Madison, our therapists work with teens and adults navigating everyday life transition, including seasonal shifts that affect energy, mood, and emotional balance. You don’t have to push through this adjustment alone.