top of page

What you need to know about your ADHD and the clock shift, Daylight Saving Time & ADHD

Writer's picture: Charlotte FryCharlotte Fry

As we approach the end of daylight saving time, many of us are preparing to “fall back” an hour. While this may sound like a bonus hour of sleep, for those with ADHD, the transition is often more complicated. The change can disrupt routines, affect mood, and impair focus, and these effects can linger far longer than just a few days.

If you or someone you care about has ADHD, here’s what to expect, why this transition can be particularly challenging, and how to prepare for it.


Why Does the Time Shift Affect ADHD?

At its core, ADHD is about regulation—whether that’s regulating attention, emotions, or behaviour. Circadian rhythms, which control our sleep-wake cycles, play a crucial role in regulating these elements. When daylight saving time ends, our exposure to natural light suddenly shifts, disrupting our internal clocks. This can exacerbate sleep difficulties, which are already common for those with ADHD, leading to issues with focus, irritability, and emotional regulation.

While an hour may seem insignificant, this minor disruption can significantly amplify symptoms and unsettle established routines. It’s not just about waking up or going to bed an hour earlier; it’s about adapting to a changed relationship with time itself.


What to Expect This Week: ADHD-Specific Challenges

  1. Difficulty Falling Asleep or Waking UpThe time change can make you feel sleepy earlier, especially if you already experience delayed sleep phase syndrome (a common condition among those with ADHD). Waking up may feel harder too, as that “extra hour” can lead to a sense of grogginess.

  2. Increased Brain Fog and DistractibilityDisruptions to your sleep-wake cycle can lead to heightened brain fog, making it harder to focus, stay organised, or remember details.

  3. Emotional FluctuationsADHD brains are sensitive to stress, and even minor changes can significantly impact mood. The time shift can amplify feelings of irritability, frustration, or sadness, particularly if sleep quality worsens.

  4. Challenges to Routine and ConsistencyMany individuals with ADHD depend on routines for structure, which helps navigate daily tasks. Losing that consistency due to the clock change can be disorientating and anxiety-provoking.


Navigating the Transition: Strategies for ADHD-Friendly Adjustments


Gradually Adjust Your Schedule

Start making small adjustments a few days before the time change. Try going to bed 15-20 minutes earlier each night, and aim to wake up a bit earlier as well. This gradual shift can ease the transition for your body and mind.


Prioritise Morning Light Exposure

Morning light can help reset your circadian rhythm, signalling to your brain that it’s time to be alert. Spend time outdoors in natural light, or consider using a light therapy box. This can enhance your mood, energy, and focus.


Practice Good Sleep Hygiene

Consistency is key for quality sleep, so keep your bedtime routine as predictable as possible. This may include dimming lights an hour before bed, avoiding screens, and maintaining a quiet, cool, and dark sleeping environment. If you struggle to fall asleep, engage in calming activities like reading, journaling, or relaxation exercises.



Utilise Tools to Manage Time and Focus

Use tools like reminders, timers, or scheduling apps to help organise your day. Particularly this week, gentle reminders for meals, exercise, and breaks can help maintain a rhythm.




Be Kind to Yourself

The transition can be tough enough without self-criticism. ADHD brains often thrive on predictability, so it’s natural to feel discomfort during this change. Allow yourself some grace if you’re feeling sluggish or less focused than usual.


What to Watch For: Recognising When Disruption Is More Serious

For some, the shift may have a minor impact, while others may find their ADHD symptoms significantly more challenging. If you notice persistent mood swings, excessive irritability, a marked increase in procrastination, or consistently poor sleep quality, don’t hesitate to seek support. Sometimes, small adjustments or a chat with a coach or therapist can provide tailored guidance.


Understanding the Long-Term Effects

Our bodies and minds don’t always adapt quickly to these shifts. For those with ADHD, even a minor change like daylight saving time can create ripples that last for days or even weeks. Remember, this isn’t just a “lost” or “gained” hour; it’s a shift in how you relate to time and routine, warranting attention and care.

As we enter the darker months, take stock of the rhythms and practices that help you feel grounded. Be gentle with yourself and prepare for the ebb and flow. By anticipating what’s ahead, being mindful, and practising self-care, you can turn what could be a challenging week into an opportunity for self-awareness and growth.


If you feel you need extra support navigating your ADHD please book in for a free clarity call to see if now is the right time for coaching for you. Click here to book a call


Alternatively, please have a look at the ADHD Club for more helpful tools and strategies to navigate your ADHD in a supportive community. Click the image below for more info.




60 views0 comments

Komentar


bottom of page