CHARLOTTESVILLE, Va. (WVIR) – If you’re feeling tired, unmotivated or irritable, you’re not alone.

When daylight saving time turns the clock back and it gets darker earlier, it can throw your routine and your body upside down.

UVA School of Medicine psychiatrist Dr. “This early onset of darkness can disrupt the circadian rhythm, our internal clock that regulates sleep and wakefulness,” said Kim Penberthy.

Some may feel well-rested, while others may have difficulty adjusting. Those with seasonal depression may need some support, says Dr. Penberthy, because the time change coincides with busy times of the year.

Dr. “This time of year can often bring up all kinds of emotions, you know, as we move towards the holidays and happy memories can come up for some people and sadder memories for others,” Penberthy said. “A lot of really complicated things can happen.”

It may help to ease yourself into a new routine. Planning your day and spending time in the sunlight can help regulate the body.

“I’m trying to kind of stay organized, try to get enough sleep, try to kind of get back into that routine,” Penberthy said. “This will be helpful and you will realize that you will probably need to get up and try to get some exposure to sunlight.”

Penberthy says checking in on a loved one during this time is important and can help them adjust.

“I would be really supportive,” Penberthy said. “I would ask how they’re doing. If there’s anything you can do to help us know social support, social interactions can also support mood stability and help people adjust more smoothly.”

The next daylight saving time will be on March 10, when the clocks will go forward one hour.

Penberthy has advice for those struggling to talk to a healthcare provider.

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