The time change on Nov. 3 will reduce daylight by one hour, potentially disrupting people’s sleep patterns and daily routines. According to Dr. John Burkhardt, an associate professor of psychiatry and behavioral medicine with CCHS, this time shift may also contribute to changes in mood.
“The effects of losing an hour in the day are more than just seeing less sunlight,” said Burkhardt, who is also a psychologist at University Medical Center. “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 a colleague struggle with seasonal affective disorder or other mood disorders, connect with the UA Counseling Center for support. You can also reach out to UMC’s Betty Shirley Clinic at (205) 348-1265, the Faculty/Staff Clinic at (205) 348-1770, or the UA Student Health Center and Pharmacy at (205) 348-2778.
CCHS operates UMC and SHCP.