On the night of March 28 to 29, we will move the clocks forward by one hour in Latvia: summer time will begin.
For most people, this change seems like just a minor technical adjustment: we will sleep a little less one night, and life goes on as usual. However, in recent years, medicine has increasingly pointed out that even such a slight shift in the daily rhythm can affect a person's natural circadian rhythm, well-being, sleep, and even mental health. A conversation with psychiatrist Baiba Livina from the "Pardaugava" Clinic of the National Center for Mental Health discusses whether changing the clocks affects our mental health and how exactly.
Our bodies have "internal clocks"
"In the human body, there are sort of internal biological clocks that regulate the sleep-wake cycle, hormone production, body temperature, energy levels, and even our emotions. This biological rhythm is called the circadian rhythm, and the science that studies it is called chronobiology. These clocks operate on an approximate 24-hour rhythm and are closely linked to light and darkness – the natural change of day and night.
When morning daylight hits our eyes, the brain receives a signal to reduce the production of the sleep hormone melatonin and activate wakefulness. In the evening, when it gets dark, the body begins to prepare for sleep. But if we suddenly change our daily rhythm, for example, by switching to summer time, our biological clocks need time to adapt. During this period, a person may feel tired, distracted, or be more emotionally sensitive than usual."
Sleep is the foundation of mental health
"As psychiatrists, we emphasize that quality sleep is one of the most important foundations of mental health. During sleep, the brain restores itself, processes the information received during the day, and stabilizes emotions.
If the sleep rhythm is disrupted, it can affect:
- the ability to concentrate;
- memory;
- emotional stability;
- resilience to stress.
That is why the transition to summer time can cause temporary fatigue, irritability, daytime sleepiness, or difficulties falling asleep in the evening for some people. Those who already suffer from sleep disorders, depression, or anxiety may be particularly sensitive to these changes.
Scientific studies show that disruptions in the circadian rhythm can exacerbate symptoms of depression and anxiety, as well as reduce a person's ability to regulate emotions. Lack of sleep can also lead to increased stress and more pronounced fatigue in daily life."
How can one hour be so important?
"The transition to summer time means that we actually sleep one hour less one night. Although this seems insignificant, the stability of the sleep schedule is very important for our body.
The brain is accustomed to a certain rhythm – when melatonin should be released, when it’s time to wake up, and when we feel most energetic.
If this rhythm suddenly shifts, it can create a sensation similar to a slight "internal jet lag" – similar to how one feels after traveling to another time zone. Some people may need a day or two to adapt, while others may take up to a week. Light plays an important role in this process. Morning light helps biological clocks adjust to the new rhythm more quickly, while evening darkness helps the body prepare for sleep in a timely manner."
What happens to mood?
"In psychiatry, the connection between sleep, biological rhythms, and mood is increasingly being studied. It is known that people with depression, bipolar disorder, or anxiety disorders often have problems with their sleep rhythm.
This does not mean that changing the clocks causes mental illnesses. However, for people with heightened sensitivity to sleep changes, this period can be more challenging. Symptoms may include:
- fatigue;
- lack of motivation;
- difficulties concentrating;
- irritability.
Therefore, specialists advise treating the time change as a signal to pay more attention to your sleep schedule and daily rhythm."
Psychiatrist's recommendations on how to adapt to the time change more easily
Gradually change your sleep schedule. A few days before the clock change, it is recommended to go to bed and wake up 10-15 minutes earlier. This will help the body adapt more smoothly to the new rhythm.
Spend more time in daylight in the morning. A morning walk or simply being outside helps biological clocks switch over more quickly. Natural light stimulates alertness and improves mood.
In the evening, reduce the amount of stimulants. It is advisable to limit bright light from screens, caffeine, and intense work. This will help the body start producing melatonin in a timely manner and prepare for sleep.
