How does the end of Daylight Savings Time affect sleep and circadian rhythms, and why is it important for people in recovery or struggling with substance use?
“Retreating” at the end of DST is generally less disruptive to sleep and circadian rhythms than “jumping forward” at the beginning of DST. We sleep for one more hour! However, most people wake up early the week after DST and get less total sleep that week. Anything that disrupts sleep can be difficult for people in recovery or those struggling with substance use. Lack of sleep can lead to mood dysregulation, which can lead to the use of substances to cope with depression or anxiety. People who have trouble sleeping may increase their use of substances that temporarily make them drowsy, such as alcohol, cannabis, or opioids.
Are there specific substances (alcohol, nicotine, or stimulants) whose use increases during seasonal transitions?
Data suggest a global impact on all drug use. People who regularly use substances of all kinds are more likely to have their circadian rhythms disrupted, and perhaps it is these disruptions, rather than specific substances, that make them more susceptible to sleep changes caused by DST. Interestingly, sleep deprivation may increase vulnerability to substance use after daylight hours by making us more sensitive to risk taking and rewards.
How does the stress of seasonal changes, shorter daylight hours, cold weather, and holiday pressures increase the risk of substance abuse or relapse?
Stress is one of the most important risk factors for substance abuse. Each of these changes is a stressor, and each independently increases the risk of substance use and relapse. A single stressor can increase your risk, but when multiple stressors pile up, the effects don’t just add up, they multiply. This means that the more stressed someone is, the more likely they are to turn to drugs or have trouble recovering.
Are there any particular warning signs that people should watch for in themselves or their loved ones during this time?
Sudden changes in mood, sleep, and/or drug use are always a cause for concern. It can be difficult to separate these changes from normal seasonal changes. Many people feel more depressed, sleep more, and drink more during the winter holidays. The best comparison is how the person felt at the same time in the past when they felt good.
What strategies or coping tools do you recommend to people in recovery to help them stay grounded during seasonal moves?
If you see a therapist or take medication regularly, don’t let seasonal changes throw you off these healthy routines. With winter break approaching and many gatherings including alcohol, look for social opportunities that don’t involve alcohol or drugs, such as exercise groups or craft clubs. Lastly, make it a priority to get 7 to 8 hours of quality sleep a night, especially if you feel depressed or anxious.
How can family or friends support someone in recovery during this potentially triggering time?
Drug use affects the timing of almost everything that affects our internal biological clock: wake and sleep times, light exposure, eating, and socializing. It may be helpful to remind your loved one of the priority of sleep and support their efforts to do so. This might mean eating dinner on time, leaving a party early, or using a reading light in bed to prevent your partner’s sleep from being delayed.
Some people have tried to combat these changes by participating in Sober October (a distant cousin of Dry January). Before we get into the holidays, can you talk about what it is and how it can help people?
Sober October is a public health challenge that asks participants to resolve to abstain from alcohol during the month of October. It originated in the UK and was originally designed to help raise funds for cancer survivors. Like Dry January, another temperance challenge that originated in the UK, the event later crossed the Atlantic and gained new popularity in the US. I especially like Sober October. That’s because it gives people an opportunity to re-evaluate their relationship with alcohol before the holiday season and make positive changes that can last through this potentially stressful time and mitigate its effects.
What would you say to someone who feels their cravings or drug use is increasing but isn’t sure if it’s serious enough to seek help?
If you have an existing relationship with a mental health professional, it never hurts to check in with them, even if you haven’t seen them in a while when you’re stressed or changing seasons. If you have never seen a specialist before, it is better to see a doctor when you are worried but are doing well rather than when your symptoms have become more severe.
Are there any research trials you are currently involved in or have in the future to help people manage their addiction or reduce their risk of relapse, especially during stressful seasonal transitions such as the end of DST?
Two new clinical trials for alcohol use disorder drugs are scheduled to begin enrollment in January. I hope this helps anyone trying to make a change after a stressful holiday season. Interested patients may contact alcoholstudies@ucdenver.edu at (303) 724-2424 or submit contact information. here.
