Daylight Saving and Neurodivergence: What You Need to Know
- Jasmine Loo
- Mar 25
- 3 min read
Written by: Jasmine K. Y. Loo
For those fortunate enough to not really need to know what it is (hello, northern half of Australia), Daylight Saving Time (DST) is basically the practice of shifting the clocks forward in spring and back in autumn.
For many neurodivergent individuals (NDs), the twice-yearly shift in time - when DST starts and ends - can create significant disruptions. From disrupted sleep patterns to mood fluctuations, the impacts of DST on NDs are significant but often overlooked.
In this article, we’ll explore how the change in time affects various ND experiences and why it's essential for both individuals and caregivers to be aware.
Impact of Daylight Saving on Neurodivergent Individuals
Circadian Rhythms and Sleep Disruptions NDs often have irregular circadian rhythms. The shift in time can exacerbate challenges in maintaining a consistent sleep-wake schedule. Research shows that the disruption caused by DST can lead to sleep deprivation, which impacts focus, executive functioning and emotional regulation.
Increased Sensory Sensitivities Many NDs experience heightened sensitivity to sensory stimuli. The time change may increase these sensitivities, especially in the mornings, due to the disruption of their regular sleep patterns. This can lead to difficulty adjusting to changes in light, noise levels or even temperature, making the transition more overwhelming.
Mood and Mental Health Effects A change in time can also cause significant shifts in mood and emotional regulation. Studies have shown that many NDs may experience increased irritability, stress, anxiety and depressive symptoms following the abrupt changes to their daily schedule. This could be particularly impactful for NDs who rely on routines to manage their environment.
Worsening of Existing Struggles The disruptions that come with DST transitions can exacerbate existing challenges faced by NDs, e.g., difficulties with learning, executive functioning, tics, etc. due to sleep deprivation and mental health impacts. Caregivers and educators would need to provide extra support during the transition period to help ND children adjust.
Strategies for Coping with Daylight Saving Changes
Gradually Adjust Sleep Schedules: Gradually shift your sleep schedule a few days before DST starts. This can help reduce the impact of the time change on the body and allow for a smoother transition.
Exposure to Morning Light: In the week following the time change, aim to get ~15 minutes of natural morning light exposure to help regulate your circadian rhythm and ease the adjustment. If natural sunlight isn’t an option, you can use a light therapy box that provides bright white light. A light box with a 10,000 lux intensity is ideal. To use it effectively, sit about 30 cm away from the box for up to 30 minutes, with your eyes open but avoiding direct eye contact with the light. You can use this time for reading, writing or simply relaxing.
Create a Calm, Predictable Environment: Keep the home environment as predictable as possible during the DST transition. Provide extra support and routines that reduce sensory overload, such as quiet time or sensory breaks.
Track Sleep and Mood Changes: Keeping a sleep and mood diary can help identify any patterns or triggers related to DST changes, enabling better management of the transition period.
Plan for a Low-Demand Week: During the transition week, minimise external commitments as much as possible - whether social or professional. It can be incredibly helpful for NDs to have time to rest and recalibrate their internal clocks. Avoid overloading the schedule with meetings, events or stressful obligations. Focus on maintaining a low-stress environment with plenty of downtime and low-energy activities to allow the body and mind to adjust at their own pace.
Use Smart Lights to Gradually Dim: If you have smart lights, set them to gradually dim by the hour in the evening leading up to bedtime. This slow reduction in light can help signal to the brain that it's time to wind down and prepare for sleep, helping your body adjust to the time change and supporting a smoother transition to restful sleep.
Final Thoughts
Daylight Saving Time is not just an inconvenience for neurodivergent individuals; it can affect many areas of daily life. By understanding the challenges it brings and adopting strategies to cope, individuals and caregivers can make the transition smoother. Awareness is key, and with proper planning, the impact of DST on neurodivergent individuals can be managed more effectively.
Do you work with the neurodivergent community and are committed to the ongoing learning of neuro-affirming practices? Apply for a NAPAA professional membership today to access a growing library of member exclusive resource.
