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Time Change and Grief
Twice a year, the clock shifts. We “spring forward” or “fall back,” and even a one-hour change can throw off sleep, routines, and energy. For many people, this is an annoyance. For those who are grieving, the time change can feel like one more disruption on top of an already heavy load.
If you’ve noticed that the time change and grief together feel especially tiring, you are not imagining it. Your heart and body are working hard.
Why the Time Change Can Feel So Hard in Grief
Grief is demanding, even on an ordinary day. It can affect sleep, appetite, focus, and energy. When the time changes, it may:
- Make it harder to fall asleep or wake up
- Disturb familiar routines that help you feel grounded
- Increase feelings of irritability, fogginess, or fatigue
When you are already doing the emotional work of grief, these shifts can feel amplified. You may find yourself thinking, “I was barely hanging on to my schedule before; now it feels even harder.”
It’s important to remember: none of this means you’re failing. It simply means your system is sensitive to change—which is understandable when you’re living with loss.
Being Gentle With Expectations
Around the time change, you might notice a lot of messages about adjusting quickly, “getting back on track,” or using the change to become more productive. While those ideas might help some people, they aren’t always realistic—or kind—when you’re grieving.
Instead, consider:
- Loosening expectations of yourself for a week or two
- Allowing extra time to wake up, move through your day, and wind down
- Reminding yourself, “It makes sense that this feels harder right now.”
Grief and the time change together can make even small tasks feel big. Giving yourself permission to move slowly is not weakness; it’s wisdom.
Small Ways to Support Yourself
You don’t need to overhaul your entire routine. Often, small adjustments can make the time change and grief a bit more manageable:
- Create a simple evening wind-down. Choose one or two calming activities—reading a few pages, listening to soft music, or sitting quietly with a warm drink—to signal to your body that it’s time to rest.
- Be flexible with your schedule if you can. If you’re able, gently adjust wake-up or bedtime by 10–15 minutes over several days, rather than all at once.
- Check in with your body. Notice if you’re hungrier, thirstier, or more tired than usual, and respond with small, practical care—an earlier bedtime, a glass of water, a short rest.
These steps won’t erase grief, but they can offer your body and mind a bit of support while they adjust.
You’re Not Alone in Feeling Disrupted
If you find yourself especially unsettled during the time change, it may help to remember that many people—not just those in grief—struggle with it. You are not the only one feeling off balance.
When time change and grief collide, it’s perfectly reasonable to reach out:
- Let a trusted friend or family member know you’re having a harder week
- Talk with a counselor, pastor, or support person about what you’re noticing
- Be honest with yourself about what you can and cannot take on right now
At Bakken-Young, we know that even small changes can feel big when you’re grieving. You deserve gentleness and understanding—especially during times, like this, when the world asks your body and routine to shift yet again.
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