Tips for the Time Change
On Sunday, November 2nd, 2025 Northeastern Kentucky and the Cincinnati area will be experiencing the end of daylight savings time for the year. Clocks will “fall back” at 2am to 1am, providing an extra hour of sleep, but signaling the start of less sunlight throughout the day and more darkness.
This can be a daunting time of year associated with exhaustion, depression, and isolation. Here are some ways to ease this transition by making minor adjustments to your daily living:
1. Our brains and bodies respond to the increase in darkness this time of year, which can throw off your circadian rhythm. Closing your blinds before it starts to get dark out and turning on the lights inside your house can make it feel like you still have some daylight hours even after the sun goes down.
2. Light therapy can be helpful for reducing the impacts of seasonal affective disorder (SAD; a type of depression associated with the lack of light during the fall and winter months). But not just any artificial light will do. Research has shown that certain types of light, such as white light, are most effective. Click here to read more about white light. The Mayo Clinic also provides recommendations for how to choose and use a light box. Click here to read more from the Mayo Clinic.
3. Remember that just because it’s dark out, it doesn’t have to indicate your day is over! This mindset may give you the gift of reclaiming multiple hours each day!
4. Connect with those around you, even when you might feel like it’s time for bed at 5pm. Being intentional about social connection can be especially beneficial during this time of year. Whether it’s going out for dinner or just checking in over the phone, a little support can go a long way!
5. Recognize that maintaining routine can be hard, especially during the big “fall back”. Allowing yourself some time to adjust how you manage your active hours throughout the day, sleep routine, and energy levels will likely ease this transition.
If you or someone you know struggles with Seasonal Affective Disorder, adjustment to the time change, or any type of mental health concerns, you are not alone, and we can help!
Wishing you moments of lightamidst the darkness---Dr. Libby Wertz and the Viewpoint Team
To get started with one of our therapists,fill out our online intake form here or callour intake coordinator, Kim, at 859.594.7346! Full research article links: Wan, Y., Ding, J., Fan, M., & Huang, H. (2025). Effectiveness of visible light for seasonal affective disorder: A systematic review and network meta-analysis. Medicine, 104(27), e43107. https://doi.org/10.1097/MD.0000000000043107
Full Mayo Clinic article link: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
