Every year, I tell myself it won’t hit me as hard. And yet, here I am—staring at the ceiling at 3 a.m., my body restless but my mind too foggy to think clearly. The following day, I fumble for coffee, feeling like I’m wading through quicksand just to get through the day. Sound familiar?
I know I’m not alone in this. Losing an hour of sleep thanks to daylight saving time might not seem like a big deal, but for many of us—especially those with trauma histories—it can feel like a full-body disruption.
For me, springing forward is rough. Losing that hour messes with my sleep, and when my sleep is off, everything is off—my mood, energy, and emotions. The first few days after the shift, I feel like I’m dragging myself through mud, struggling to function.
And this year? My dreams have been weirder than usual, particularly ones about my exes. It’s as if my subconscious is sifting through old wounds while I sleep, making the nights just as exhausting as the days.
But here’s something important to remember: Just because we dream about our exes doesn’t mean it’s a sign to reach out. It’s easy to feel compelled to act on those emotions, but sometimes, the best thing we can do is sit with them, process them, and let them pass. If you feel the urge to reach out, consider praying for them instead. People exit our lives for a reason, and sometimes, revisiting the past only hinders the healing process.
Why Seasonal Changes Can Feel So Heavy
In the past, winter was always the most challenging time of year for me. The cold and lack of sunlight drained me, making isolation feel like the easiest (and sometimes only) option. But now that I’m in a better place, I’ve started noticing something else—spring can be just as overwhelming, but in a different way.
There’s this pressure to wake up, get moving, be productive. The world is coming alive again, yet my body still feels sluggish. I feel fatigued, restless, and tense—part of that is the sleep disruption, but I wonder if there’s more to it.
So why does something as simple as an hour-long shift feel so disorienting? It turns out there’s a strong link between trauma and how we process environmental changes—especially disruptions in routine.
The Connection Between Trauma and Seasonal Shifts
Our bodies crave predictability, and trauma survivors tend to be extra sensitive to changes. Even something seemingly small as losing an hour of sleep can dysregulate the nervous system, making us feel scattered, exhausted, or on edge.
Why? Because sleep directly affects the nervous system. When we lose sleep:
• Cortisol (the stress hormone) increases, making it harder to regulate emotions.
• Melatonin (the sleep hormone) decreases, leading to restless nights and sluggish days.
• Heart rate variability drops, signaling to the body that it’s under stress, which can trigger anxiety or irritability.
On top of that, the shift into longer days can bring up old memories. If certain seasons were difficult in the past, our bodies remember—even if our minds aren’t consciously making the connection.
This might explain why certain emotions or even dreams resurface during seasonal transitions. But the good news is, we don’t have to stay stuck in survival mode. We can move through this time more easily by supporting our nervous system.
How to Support Your Nervous System Through the Time Change
Since losing an hour of sleep can throw the nervous system off balance, it’s important to be intentional about calming and resetting the body. Here are a few ways I’ve been working through it:
• Stick to a Consistent Sleep Schedule – Even if it’s tempting to stay up late, going to bed and waking up at the same time each day helps reset the body’s internal clock. If falling asleep is difficult, dimming the lights earlier in the evening can help signal your brain that it’s time to wind down.
• Get Morning Sunlight – Exposure to natural light in the morning helps regulate circadian rhythms, making it easier to adjust to the time change. Even 10–15 minutes outside first thing in the morning can help.
• Incorporate Grounding Practices – When sleep is disrupted, the body may feel more anxious or on edge. Grounding techniques like deep breathing, tapping, or even standing barefoot on the earth can help the nervous system feel safe and regulated.
• Prioritize Rest, Not Just Sleep – If you’re struggling with fatigue, listen to your body. Taking short breaks throughout the day, limiting screen time in the evening, and allowing space for quiet moments can all help restore energy levels.
• Hydrate and Fuel Your Body – Dehydration and blood sugar imbalances can make fatigue worse. Drinking enough water and eating nutrient-dense foods (especially those rich in protein and healthy fats) can help keep energy levels steady.
How I’m Coping This Year
Over the years, I’ve learned that the best way to navigate these changes is to work with them, not against them. Here’s what’s helping me this time around:
• Getting More Sunlight – There’s something about feeling the sun on my skin that makes me feel alive again. I feel noticeably better when I can get outside, even for a little while.
• Prioritizing Rest – My sleep is already messed up, so instead of forcing myself to push through, I’m giving myself grace. More rest, more downtime, less pressure.
• Grounding Myself in Routine – Simple things like drinking water first thing in the morning, stretching, or even just taking a few deep breaths outside help my body feel safe through the transition.
If you’re feeling extra off this week, you’re not alone. The time change, the shifting seasons, the pressure to do more—it’s a lot. But your body is adjusting, and that takes time.
Be gentle with yourself. Take the extra rest when you need it. And if this week feels heavier than you expected, know that it won’t last forever.
Spiritual Grounding During Transitions
In many spiritual traditions, the change of seasons is seen as a time for personal renewal—a time to shed what no longer serves and open up to new growth. While this transition can be challenging, it can also be an opportunity to reassess our inner rhythms and align with the new energy of the season.
If you’re feeling overwhelmed, take a moment to pause. Reflect, pray, or simply sit in stillness. And if this transition is hitting you hard, you’re not alone—let’s talk about it. How has the time change affected you this year? Drop a comment or share how you’re coping!
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