Hi Reader,

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I’m Jenna Kelland. I look at holistic mental well with a neurodivergent lens. I haven’t been sending messages regularly because I’ve been learning to live with Long Covid. I am hoping my capacity will allow me to connect with you more frequently.

This weekend is the spring time change in North America, and if you’re neurodivergent (or parenting ND kids), this “simple” clock change can feel surprisingly hard.

Let’s face it - it’s hard to go to bed an hour earlier even if you know you have to get up earlier. And if your body is not used to it, you may find you lie awake for that hour anyway.

So the result is most people are tired on Monday morning. I know some people have to deal with the time change Sunday but many people feel the effects on Monday when it’s time to go back to work and school.
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Why is losing one hour of sleep such a big deal for neurodivergent brains?

When you’re tired, everything compounds. You’re tired + your routine changed + your sensory environment is different = your executive function takes a hit right when you need it most.
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Monday morning brain fog!

When you’re tired, dealing with a change in routine and probably feeling rushed, it’s hard to make plans and follow through. Decision making, planning, avoiding distractions and remembering details all take energy that you might not have.

If you’re a mom, you’re also supporting kids who are struggling with these same challenges when neither of you has any extra capacity. Plus, you’re dealing with changes to your routines. And those routines are so helpful because they mean making fewer decisions and require less energy for executive functioning.

Use your time on the weekend to prepare for Monday morning. Maybe you can make lunches ahead of time and make sure your bags are packed and ready to go for the morning. This can make Monday morning easier for your brain by reducing the number of things you need to remember and decisions you need to make.

Plan for a quieter evening. Maybe simplify your dinner plans or make something ahead of time. By this time of the day, you will probably be feeling tired which makes it even harder to get started on tasks like cooking.

Try a gradual adjustment over a few days or be gentle with yourself if your routine doesn’t flow as smoothly as you’d like.
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Everything feels like too much!

Changing the clocks can also impact sensory issues. When you’re tired, you may be more sensitive to sensory needs either needing more, less or different sensory input.

The time change may mean the amount of daylight is different than what you’re used to. This can affect how bright your space is and how warm it is at different times during the day.

You may find other sensory sensitivities need more attention. Your nervous system is adapting to the time change and the lack of sleep. You may find it harder to tolerate difficult sensory input, or you may need more regulating sensory input.

It may be darker when you wake up or lighter when you’re trying to go to bed, which might make it difficult to maintain your sleep routines.

Try to be aware of your sensory needs (and those of your children). If you’re feeling it’s hard to keep your nervous system regulated, stop and think about sensory needs.
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Tired and wired and craving sweets!

Many of these challenges are caused by or made worse by a lack of sleep. Losing an hour of sleep affects your mood, energy, your brain and how your nervous system responds.

If you can start to go to bed a little earlier and get up earlier starting tonight, you can make the change more gradual and easier on your body.

Try to get outside in the sunshine within an hour of waking up. This helps your body maintain circadian rhythms, which regulate your sleep wake cycle.

It might be easier to go to sleep early on Monday because you will be more tired. But you may find it difficult to change a routine because you are used to going to bed based on the time on the clock. So check in with your body and see if an earlier bedtime would feel good.

If you haven’t slept well, your body is more likely to crave carbohydrates and/or caffeine as a quick source of energy. This might help in the short term but it can also move your body towards fight or flight energy which makes decision making, planning and regulating your nervous system harder.

If you do better with protein in the morning, prioritize getting enough protein even if you’re in a hurry. Having a breakfast that helps to stabilize your blood sugar and reduce cravings can give you more consistent energy throughout the day. This will help with planning, decision-making and nervous system regulation.

You might also want to pack a few extra snacks in case you need an extra boost during the day. Try to include protein or fat in each snack like a piece of fruit with yogurt, nuts, or nut butter, or cheese with crackers or vegetables.
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​Why do we put ourselves through this?

One last challenge for neurodivergent people might be questioning why we change the clocks twice a year. When we don’t understand the logic behind a particular action, it can be harder to change.

In this case, it mostly seems to be habit. There were reasons when daylight saving time was introduced including trying to conserve energy and giving people more time with light after work, but now many places are considering stopping the practice of changing the clocks twice a year. Research shows it has negative impacts on health and sleep.

So, maybe this doesn’t help but you can do your own research to better understand why we change our clocks twice a year. I’ll let you go down that rabbit hole.

Take a minute to reflect

Anytime you have to adjust your routines is a good time to take a minute to reflect.

What’s the wellness thing that keeps sliding to your “someday” list?

The thing you know would help, but you can’t quite seem to start? Maybe it’s meal planning, movement, sleep routines, or something else entirely.

Hit reply and tell me. I might have some thoughts about how to approach it that works with your brain.

And if you want actual support to move that goal from “someday” to “started” - I’ve got something new I’m testing. I’ll share more about that next time.

Take care and be well, Jenna Kelland (she/her), PhD (Adult Education) Holistic Mental Wellness Coach ​www.sparkwellness.ca​​

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​Save up to 25% on supplements with FullScript (Canadian clients 🇨🇦) ​ Check out my latest blog post: The Relationship Between Stress and Nutrition ​​ Want to read more? Here are my previous newsletters.​ ​​

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