The impact of daylight saving on stress, mood, and how we feel

Twice a year, the clocks change - and socially that tends to mark a point in the calendar where we either feel much more enthusiastic about things, or start to feel the need for hibernation. However, these changes also have an impact on how we feel, from changing our sleep patterns to impacting the way we handle stress - at least temporarily. Here are a few thoughts we’ve had about daylight savings, and how we handle it the spa way.

Losing an hour of sleep: Cortisol, circadian rhythm and mental health

The most immediate effect of DST is simple: we lose sleep. One study found that people get about 40 minutes less sleep on the Monday after the clocks move forward, which, if you’re anything like us, will leave us feeling a little short changed. For most of us that will ultimately mean feeling a bit more irritable, foggy, or just tired, but In terms of bodily disruption it can look like the following:

Cortisol disruption and stress response

Cortisol, often called the ‘stress hormone’, follows a tightly regulated circadian rhythm. It typically peaks shortly after waking (the cortisol awakening response) and gradually declines throughout the day. However, when our sleep is disrupted interferes with this cycle:

• Experimental research shows that even partial sleep deprivation can increase cortisol levels by 37 to 45% and delays recovery of the body’s stress system.
• Changes in sleep timing (often experienced by people doing shift work) can cause a phase delay in our cortisol rhythms, adding to that sense of dysregulation.

Although generally it seems we all adapt quite quickly to daylight savings, the shift does cause disruption, which makes us feel momentarily out of kilter.

Mood, anxiety and mental health

The knock-on effect of this disruption is felt in mind and body - for example:

• Those changes in sleep patterns are associated with fatigue, irritability and low mood.
• Disrupted sleep can increase our sense of stress and anxiety.
• Some research has linked clock changes to an increase in depressive episodes following seasonal transitions (although that’s generally going into winter).

Spa treatments that help balance stress

Spa therapies can play a powerful role in helping us to feel more connected with our bodies, and bring us back into balance. It’s not a perfect science; it’s very much about finding things that work for us and help us to remind mind and body that there’s nothing to worry about.

Massage therapies

Massage is one of the most effective tools for reducing tension physically and mentally - depending on the massage it can also be a great way to prepare the body for rest. Techniques such as Swedish, deep tissue, and hot stone massage can ease muscular tension and stimulate relaxation responses. Naturally, regular massage is especially useful to help soothe physical signs of stress.

Aromatherapy

Aromatherapy works by stimulating the olfactory system, influencing emotional centres in the brain:

• Essential oils like lavender can help calm anxiety, reduce feelings of stress, and ease emotions.
• Full-body aromatherapy treatments combine inhalation and massage to rebalance both physically and emotionally.

Hydrotherapy and thermal suites

Water-based experiences offer both physical and psychological benefits. They offer an almost meditative experience that slows the mind, and helps you unwind when you’re feeling overstimulated or out of sync.

• Hydrotherapy pools and thermal circuits (saunas, steam rooms, cold plunges) help relax muscles, improve circulation, and soothe stress.
• Being immersed in warm water soothes the body and promotes deep relaxation, supporting recovery from fatigue. It also helps to prepare for other therapies like massage, so you can make the most of them.

Spa experiences that help you align with nature

Beyond stress relief, reconnecting with the natural rhythms of the seasons is a joyful way to attune ourselves with the world around us. Lots of spas offer spa experiences that are a lovely way to help us connect with nature, and get away from the disruption of screens, schedules, and white noise.

Forest bathing

Forest bathing is all about mindful immersion in nature - taking the time to notice the sounds and senses around you, in a form of proactive meditation:

• It involves slow, sensory engagement with the natural environment, rather than exercise.
• Research shows it can reduce stress and anxiety, improve mood, and restore attention. Guided forest bathing experiences emphasise breathing, awareness, and stillness, helping the nervous system reset.

Bathing rituals

Nature-inspired bathing rituals combine water therapy with mindfulness, as well as beautiful skincare that helps you feel pampered and cared for. These rituals encourage stillness and reflection, counteracting the rushed feeling often caused by time changes.

• Experiences such as outdoor bath huts use natural ingredients, guided meditation, and sensory immersion to promote relaxation.
• For example, seaweed baths and aromatherapy rituals nourish the body while calming the mind.

Outdoor swim ponds and wild swimming

With the Renaissance of open water swimming more of us have a hankering to swim in natural water environments to deepen our connection to nature, and lots of spas have responded with really beautiful experiences, such as:

• Reed-filtered swim ponds that mimic natural ecosystems, offering chemical-free, immersive water experiences.
• Outdoor pools and wild swimming combine fresh air, water, and landscape to support holistic wellbeing, and allow you to observe the world around you while you swim.

Sunlight and natural light exposure

While not necessarily labelled as a treatment, natural light exposure is central to spa design, and is a carefully considered part of creating spaces that nurture wellbeing from the moment you step inside. It’s one of the reasons we see going to a spa as an immersive wellbeing experience in its own right. Many spas incorporate natural light, open-air spaces, and outdoor experiences to support wellbeing, and that light exposure can be a really important part of helping to improve our mood and sense of wellbeing.

A holistic approach to adjusting to daylight savings

Daylight Saving Time highlights how sensitive our bodies are to even small changes in sleep and light. The loss of an hour disrupts our rhythm even when we know it’s coming, but we all look forward to the lighter days, and embracing the change can be a lovely way to reflect on our wellbeing and how we support it, especially on a spa break.