When the Clocks Change – Bipolar and Circadian Rhythms

In the U.K. our clock changes to British Summer Time overnight on the 29th march in 2025. The clock will go forward one hour. Bipolar disorder can make you sensitive to these time changes. Be aware and be prepared.

Circadian rhythms are daily rhythms and patterns controlled by our biological clock. Our bodies internal timing and daily cycles that are responsible for how our bodies and minds function throughout the day. When those rhythms are disrupted it can cause us big problems.

Circadian rhythms are “physical, mental, and behavioral changes that follow a daily cycle.” National Institute of General Medical Sciences (NIGMS),

Our body clock affects various processes, including alertness, hunger, metabolism, fertility, mood and energy levels.

A dysfunctional body clock can cause insomnia, diabetes, and depression.

Our brain’s response to light signals effects our body clock. Those of us with bipolar disorder have more difficulty regulating light cues and our body clock’s response.

Seasonal changes, changes in the length of days, and changes to our exposure to sunlight can trigger mood shifts.

Time changes, different time zones, or the clocks going forwards and backwards, can also trigger mood shifts, disrupting our natural seasonal adjustment.

Losing an hour in spring when the clocks go forward seems to have a worse effect on us than when they go backwards. Personally, I always feel jet lagged, I’m all over the place for a few days at least. It can trigger hypomania for me and can also trigger mania.

Light sensitivities can affect circadian regulation, sleep, attention and focus levels. Getting more sunlight in the evenings is known to trigger hypomania and mania (although some believe it may reduce depression).

BpHope Circadian Rhythms

Why do the clocks change?

The clocks changing is called daylight savings and happens twice a year, the last Sunday in March, at 1am, the clock goes forward one hour.

The last Sunday in October they go back an hour at 2am. This is to allow us to enjoy more daylight hours during the summer and winter. During the summer we get an extra hour of light in the evening and in the winter an extra hour in the morning.

Originally the idea of Benjamin Franklin, daylight savings was introduced in Britain in 1916 during World War 1. It has been adopted mostly in Europe and North America.

What can we do to manage it?

We can minimise the effects of daylight savings, we need to know when it is happening so we can plan ahead.

Action you can take:

Take time off
Avoid scheduling stressful events
Be kind to yourself
Time for relaxation and self-care
Avoid substances such as drugs or alcohol
Speak to a doctor about sleep medication
Use tools and cognitive strategies learnt in therapy
Keep to your normal routine, paying attention to your sleep and food
Sleep aids, such as an eye mask, black out curtains can help
Communicate with your support network if you ae struggling. Let those around you know you may need extra support and consideration
Sleep Hygiene