The spring-forward clock change can actually help SAD — but only if you handle the sleep loss.

For people with SAD in late winter, the spring-forward daylight saving time change is a mixed bag: the earlier sunrise brings much-needed morning light, but losing an hour of sleep can temporarily worsen mood and energy.

The sleep disruption is real. Your circadian rhythm is already strained by months of short days, and suddenly you’re waking up an hour earlier than your body expects. That can spike fatigue, irritability, and depressive symptoms for a few days to a week. It’s the same reason jet lag feels lousy — but with SAD, the stakes are higher.

The good news: the extra morning light is actually a net positive if you can get it. Bright light in the morning is the standard treatment for SAD. Come Sunday morning at 7 AM, the sun will be up when it was still dark the day before. That’s a gift. The problem is you might sleep through it because you’re exhausted from the hour loss.

Preventive steps are simple but take a little planning. Starting three or four days before the change,