Time change still affecting your mood? Here’s how to re-set

EL PASO, Texas (KVIA) -- Love or hate the time change, the disruption to our internal clocks is real. It can even lead to some unwelcome changes. Even weeks later, effects can linger.

"Even when we're gaining an hour of sleep, it disrupts our sleep time and our wake time, and that can really wreak havoc for some people," says sleep expert Dr. Lauren Goldaman. She says any shift in time can throw off the part of the brain that controls sleep/wake cycles, hormone releases, and cognitive performance.

"You can experience fatigue, you can experience increased irritability, decreased concentration and focus, increased risk of errors or accidents, um, and it can affect mood, it could affect depression, irritability, and fatigue," Goldaman says.

While it will take time for our brains to play catch up, you can help yourself by adjusting and being consistent with your sleep routine, including events leading up to bedtime.

Dr. Lauren Goldaman, Sleep Medicine, Cleveland Clinic//"That's a cue for our brain that it's time to wind down and get ready to fall asleep." Dimming lights and avoiding electronics can help.

In the morning, she recommends exposing yourself to as much light as possible, to increase levels of alertness, and not pick up bad habits like drinking extra caffeine or taking naps to cope.

Acknowledging that you feel "off" and taking steps to re-set are the first steps to improving your quality of life.