With fewer daylight hours and increased mental stress following the war, many Israelis are experiencing emotional and physical difficulties with the transition to winter time, which took place last night, when we moved the clock back one hour from 02:00 to 01:00. The extra hour of sleep may sound like a small bonus, but it also heralds shorter days and fewer daylight hours—a change that can affect the mood of many people.
With the start of winter time, many experience an increase in feelings of fatigue, melancholy, and anxiety, especially those dealing with post-trauma. This year, the transition comes at an especially sensitive time—shortly after the ceasefire began, during which all the living hostages and some of the fallen hostages were released. The sense of loss, uncertainty, and emotional turmoil accompanying this period may make it even more difficult for those already coping with psychological distress.
According to estimates, between 6% and 8% of Israelis diagnosed with post-trauma may experience worsening symptoms during the transition to winter time. In addition, about 20% of Israelis who were psychologically affected by the events of October 7 and the “Iron Swords” war are also at risk of symptom aggravation in the near future.
Affects mainly those who already suffer
According to Dr. Majd Zaid, a neurologist at Meuhedet Southern District, people with post-trauma are particularly sensitive to the decrease in daylight hours. Therefore, the transition to winter time, when daylight disappears earlier, can worsen symptoms due to disruption of the body's internal biological clock, reduced light exposure, and an increased stress response of the nervous system. “Even those who do not suffer from post-trauma may experience difficulties during this period,” explains Dr. Zaid. He adds that “reduced daylight exposure affects the secretion of serotonin and melatonin, chemicals responsible for mood and sleep. Therefore, the transition to winter time can cause irritability, fatigue, and seasonal depression (SAD), especially in people prone to depression or anxiety.”
According to Dr. Zaid, the transition to winter time also has a cognitive impact—it may cause a temporary decline in concentration, reaction speed, and short-term memory ability. “Studies have found that in the first few days after the time change, there is an increase in car accidents, operational errors, and workplace injuries resulting from decreased cognitive efficiency,” he explains. The reason lies in our biological clock, located in the brain (in the SCN area of the hypothalamus). It synchronizes between light exposure, sleep, body temperature, and hormone secretion. Even a one-hour change causes temporary desynchronization between the body’s internal clock and the environmental clock, which for many manifests as fatigue, difficulty concentrating, and reduced functioning during the first week after the change.
Dr. Zaid explains that the time change causes dysregulation in sleep for many people—meaning difficulty maintaining a calm sleep routine. “Many fall asleep earlier than usual, wake up early in the morning, or feel tired already in the evening.” According to studies, there is an observed increase of about 10%-15% in the prevalence of temporary insomnia during the week following the transition to winter time.
For people suffering from chronic neurological diseases such as Parkinson’s, dementia, or epilepsy, the change may temporarily worsen sleep and wakefulness patterns.
Social jet lag: When the biological clock is not synchronized
Michal Shechter, a clinical social worker and director of the clinic for treatment of addictions and use disorders at Meuhedet Holon, adds that the transition to winter time can be particularly difficult for teenagers and adults already suffering from sleep disorders. According to her, disruption of the biological clock can create a situation of “social jet lag”—a gap between our internal clock and the demands of modern society. “This gap can further harm those who already struggle with sleep and sometimes leads to the use of sleeping pills or other substances to ‘solve’ the problem,” says Shechter. “But without professional evaluation and proper follow-up, such use can cause dependence and even addiction.”
The early sunset affects our biological clock, which must rebalance itself. Until that happens, many feel unusually tired and struggle to maintain their daily routine. “When it suddenly gets dark at five, the body ‘thinks’ that night has come and begins to prepare for sleep,” explains Shechter. “The short daylight hours can trigger feelings of anxiety, guilt, or inadequacy, as if we are less productive or lazy. Therefore, it’s important to ensure we get enough daylight exposure, even in winter, to maintain our mental health.”
Shechter emphasizes that it’s important to remember that reactions to the transition vary from person to person—some will barely feel a change, while others will experience a significant drop in mood: “Some people are more sensitive to seasonal changes and early sunsets, which can worsen symptoms of seasonal depression.”
How to cope with it?
According to Dr. Zaid, you can ease the strain on body and mind with a few simple steps:
“There is great importance to exposure to strong natural light during the first hour of the morning, for at least 20–30 minutes. At the same time, it’s advisable to avoid exposure to blue light from screens and alcohol consumption in the evening, as both suppress melatonin secretion and impair sleep quality.
It’s important to maintain a regular sleep routine and not change the time abruptly by a full hour, but rather prepare the body gradually over three to four days before the transition, by going to bed and waking up 15 minutes earlier each day. Slow breathing exercises, mindfulness, or moderate morning physical activity can also help regulate the nervous system and reduce stress.
In cases of sleep difficulties or low melatonin levels, supportive treatment at a low dosage can be considered, in coordination with a doctor. He also adds that psychotherapy adapted to the season, which includes explaining the biological impact of the change, can reduce feelings of loss of control and assist in emotional regulation. “When we allow the body to adapt gradually and do not panic over temporary sensations, we strengthen both our nervous system and our sense of control,” concludes Dr. Zaid. “This is a period that requires patience and gentleness—and above all, listening to ourselves.”