Ah, daylight saving time—the biannual event where we all collectively forget how clocks work and spend a week feeling jet-lagged without ever leaving our time zone. But before we complain too much about losing an hour of sleep, let’s talk about the bright side (literally). Starting Sunday, March 9th, we get an extra hour of evening light, and that’s actually a big deal for our mental health.
Why More Light is Good
Ever feel like life just feels better in the summer? That’s not just because of beach trips and backyard barbecues. It’s science. Our brains are wired to respond to light, and when we get more of it—especially natural light—we tend to feel more awake, energized and happy.
Research shows that natural daylight helps regulate our circadian rhythm, which is our body’s internal clock. More daylight means our brains get the message that it’s still time to be alert and productive. It also boosts serotonin levels—the happy neurotransmitter that helps regulate mood. So when the days get longer we often feel more well and energized.
In fact, studies show that people who get more natural daylight report feeling more satisfied with their days. There’s something about wrapping up work while the sun is still out that makes us feel like we’ve lived a little more, rather than just survived the day.
Longer Days = Less Revenge Bedtime Procrastination
Ever stay up way too late watching Netflix or scrolling social media even though you’re exhausted? That’s called revenge bedtime procrastination— the act of delaying sleep as a way to reclaim personal time. It’s especially common among people who feel like their days are packed with obligations and don’t get enough downtime.
Essentially if your whole day is spent working, taking care of others and checking off to-do lists your brain goes, Okay, now I want some time for myself—even if that means staying up until 2am watching cat videos.But here’s where daylight saving time helps. Longer days give us the psychological illusion of more time. Instead of feeling like work and responsibilities ate up your entire day you get to enjoy a little sunlight after your obligations are done. That post-work walk, patio dinner or just sitting outside for a bit helps create a sense of balance. When we feel like we’ve had more personal time during the day we’re less likely to steal it from our sleep at night.
Using the Extra Light to Boost Mental Health
So how can you make the most of the extra daylight to improve your mental health? Here are a few simple strategies:
1. Get Outside Right After Work
If your schedule allows spend at least 20-30 minutes outside after you wrap up your responsibilities for the day. Go for a walk, bike ride or just sit on your porch and soak up the last of the sunlight. This small act can help signal to your brain that the day isn’t just about work and stress.
2. Move Your Workouts Outside
Longer days mean you don’t have to cram in your exercise before sunrise or after dark. Take advantage of the extra daylight to go for a run, hike or even do some yoga outside. Outdoor exercise can reduce stress and increase feelings of happiness more than indoor workouts.
3. Shift Evening Screen Time to Outdoor Time
Instead of automatically reaching for your phone or turning on the TV after dinner try spending some time outside. Even 10-15 minutes of fresh air and natural light can help with mood regulation. Plus it reduces blue light exposure from screens which can improve sleep quality.
4. Use the Light to Help Reset Your Sleep Schedule
Speaking of sleep—longer days give you a chance to reset your circadian rhythm naturally. Try to expose yourself to morning light as soon as possible after waking up and dim indoor lights in the evening to signal to your body that it’s time to wind down.
How CBT-I Can Help You Make the Most of the Time Change
If you’ve struggled with sleep in the past adjusting to daylight saving time might feel like an extra challenge. That’s where Cognitive Behavioral Therapy for Insomnia (CBT-I) comes in. CBT-I is an evidence-based approach to treating sleep issues and one of its core components is cognitive restructuring—aka, changing the way you think about sleep and bedtime habits.For example if you think I have to stay up late because I didn’t get enough time to myself today, CBT-I helps reframe that belief into something more helpful like I can prioritize personal time earlier in the day so I don’t have to borrow from my sleep.
CBT-I also focuses on sleep efficiency which means training your brain to associate your bed with sleep—not with late-night scrolling, stressing or tossing and turning. By combining strategies like setting a consistent bedtime, limiting screen exposure before bed and using relaxation techniques, CBT-I helps reset your internal clock so you can actually enjoy the extra daylight without it wrecking your sleep.
Final Thoughts
Yes losing an hour of sleep on March 9th might be a little annoying. But the trade-off—longer days, more sunshine and an overall boost in mood—is totally worth it. More daylight can help improve mental health, reduce stress and even help us sleep better by making our days feel more fulfilling. Use the extra daylight to get outside, move your body and create moments of joy that make your day feel complete before bedtime. Who knows? You might just find yourself feeling a little happier—and a little less tempted to stay up until 2 a.m. scrolling TikTok.
Now go enjoy that extra light. Your brain (and your sleep schedule) will thank you. ☀️😴
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