We just got an extra hour of sleep. Why do we still feel tired? Although we gain an extra hour by turning back the clock, the time change upsets the rhythm of our internal clock.
The internal clock that we always hear about is also known as our circadian rhythm, and it regulates the sleep cycle within the body. In other words, it controls when we go to sleep and when we wake up.
A medically reviewed article from Cleveland Clinic states that circadian rhythms are in charge of both physical and mental processes in the body, including the digestive system and the release of hormones in our brain.
Cleveland Clinic’s article also states that the internal clock in our body is a cluster of cells located in the hypothalamus, a structure in our brain that sends signals to our body. The cells, also known as the suprachiasmatic nucleus (SCN), are sensitive and react to light.
When we fall back to Standard Time in November, the sun sets earlier compared to Daylight Saving Time, which means that it starts to get darker earlier in the evening.
Changing when our bodies receive light directly affects our bodily functions. The shift in sunlight throws off our circadian rhythms, which triggers negative effects throughout the body.
According to a medical blog from UT Southwestern Medical Center, desynchronizing our internal clocks has been associated with an increase in many issues, including depression, heart attacks, obesity, cancer and even the number of car accidents.
That said, the consequences of desynchronizing our circadian rhythm don’t only affect people individually; they also have widespread detrimental consequences.
On top of time changes, many people experience negative mood changes in the upcoming autumn and winter seasons.
During this time, Earth’s position on its axis results in lower overall sunlight levels throughout the day. Seasonal Affective Disorder (SAD), also known as seasonal depression, is most common during the winter seasons.
The National Institute of Mental Health states that a reduction in sunlight levels results in decreased serotonin levels and an increase in melatonin, which are contributing factors of SAD.
Shorter amounts of sunlight during the day are believed to lower the amount of the chemical serotonin, which is a mood regulator found in the brain. Furthermore, people get less vitamin D from the sun, which further reduces the amount of serotonin in the body.
Additionally, those who experience SAD in winter have an overproduction of melatonin, the hormone that regulates the circadian rhythm, which makes them feel more fatigued.
When time changes and seasonal environmental shifts happen together, the biological effects on people are not just more likely but also intensified.
Although people don’t have the power to change the seasons, they do have the power to minimize the biological effects.
The answer lies in physical activity.
It is scientifically proven that physical activity boosts our mood. The Mental Health Foundation states that when people are physically active, their brains release chemicals such as endorphins and serotonin. These chemicals, also known as happy chemicals, have the ability to reduce feelings of stress and anxiety and improve self-confidence.
Another benefit of movement is that it is energizing, which makes it an effective way to fight fatigue from disrupted internal clocks. The idea of taking time out of the day for physical activity may be unappealing, especially with busy schedules and intense workloads before the semester ends.
However, physical activity doesn’t have to be time-consuming. Even something as short as a 10-minute walk outside allows people to feel the benefits of movement.
An added benefit of going outside for physical activity is that it is a chance for people to get out of the house and be exposed to sunlight. Spending time in the sun can increase vitamin D levels and reset the body’s circadian rhythm.
Physical activity doesn’t have to be a grueling and intense workout either. Dancing to your favorite song at home, daily yoga or even stretching when you wake up are all types of ways to integrate movement in day-to-day routines.
When we get our bodies moving, we don’t only feel good physically, but mentally as well.
Movement can be a powerful tool in counteracting the effects of shifts in daylight from the time change and the seasons.
So, the next time you turn back your clock, take it as a reminder that you have the power to improve your mental health. By moving your body, you can have a healthier mind.