How does the end of daylight saving time affect our sleep and circadian rhythms, and why does it matter for people in recovery or struggling with substance use?
“Falling back” when DST ends is usually less disruptive to our sleep and circadian rhythms than “springing forward” when DST begins. We get an extra hour of sleep! However, most people wake up earlier in the week after DST ends and get less total sleep that week. Anything that disrupts sleep can be a challenge for people in recovery or struggling with substance use. Sleep loss dysregulates mood, which can lead to substance use to cope with depression or anxiety. People who are struggling to sleep may use more substances like alcohol, cannabis or opioids that temporarily make them drowsy.
Are there specific substances – alcohol, nicotine or stimulants – that see increased use during seasonal transitions?
The data suggest a global effect on all substance use. People who regularly use any kind of substance are more likely to have disrupted circadian rhythms, and it is probably this disruption, rather than the specific substance, that makes them more vulnerable to DST-induced changes in sleep. Interestingly, sleep deprivation also makes us more likely to take risks and more sensitive to reward, which may increase vulnerability to using substances after daylight time shifts.
How does stress from seasonal changes, shorter days, colder weather and holiday pressures compound the risk for substance use or relapse?
Stress is one of the most important risk factors for substance use. Each of these changes is a stressor, and each one independently increases the risk for substance use and relapse. One stressful event can raise the risk, but when multiple stressors pile up their impact isn’t just added together – it multiplies. That means the more stress someone is under the greater the chance they may turn to substances or struggle to stay in recovery.
Are there particular warning signs people should watch for in themselves or loved ones during this time of year?
Sudden changes in mood, sleep and/or substance use are always a cause for concern. It can be challenging to isolate these changes from normal seasonal changes. Many people feel a bit more down, sleep more and drink more alcohol around the winter holidays. The best comparison to make is to what the person has been like at the same time of year in the past when they were feeling well.
What strategies or coping tools do you recommend for people in recovery to stay grounded during the seasonal shift?
If you regularly see a therapist or take a medication don’t let the seasonal shift get you out of these healthy routines. As the winter holidays approach, and many gatherings include alcohol, look for social opportunities that don’t involve alcohol or drugs, like a workout group or craft club. Finally, prioritize getting seven to eight hours of high-quality sleep a night, especially if you’re feeling depressed or anxious.
How can family members or friends support someone in recovery during this potentially triggering time of year?
Substance use affects the timing of almost all the things that affect our internal circadian clocks: wake and sleep times, light exposure, meals and socializing. Reminding a loved one to prioritize sleep and supporting their efforts to do this can be helpful. This might mean making sure to eat dinner at a set time, leaving a party early or using a reading light in bed to prevent delaying a partner’s sleep.
Some people have been trying to combat that change by participating in Sober October (Dry January’s distant cousin). Can you talk about what that is and how it can benefit people before heading into the holidays?
Sober October is a public health challenge that asks participants to resolve to abstain from alcohol for the month of October. It originated in the UK and was originally intended to help raise money for cancer survivors. Like Dry January, another alcohol abstinence challenge that began in the UK, it has since crossed the Atlantic and gained new popularity in the U.S. I particularly like Sober October because it gives people a chance to re-evaluate their relationship with alcohol before the holiday season, and potentially make positive changes that will persist through, and mitigate the impact of, that often-stressful time.
What would you say to someone who feels their cravings or substance use are increasing but isn’t sure if they’re serious enough to seek help?
If you have an existing relationship with a mental health professional, it never hurts to check in during times of stress or seasonal change even if you haven’t been seen for a while. If you’ve never seen a professional before, I’d rather see you when you’re worried but doing well than when your symptoms have gotten more severe.
Are there any current or upcoming research trials you’re involved in that aim to help people manage addiction or reduce relapse risk, especially during high-stress seasonal transitions like the end of DST?
We have two new clinical trials of medications for alcohol use disorder that will begin enrollment in January. We hope that this may be helpful for people who are trying to make a change following a stressful holiday season. Interested patients can contact us at alcoholstudy@ucdenver.edu, (303) 724-2424, or submit their contact information here.
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