Any change, small or large, can be very distressing for autistic people. Most people on the spectrum thrive on routine and similarity, so change can create anxiety, stress and lead to meltdowns and shutdowns. Twice a year there is a big change in Britain, one that I feel quite pessimistic about as it impacts on my sensory issues. I am talking, of course, about the changing of the clocks to allow for British Summer Time.
I love winter. The weather and climate suit my sensory needs perfectly but there is one thing I hate about it, the dark nights. There are several reasons for this. Firstly, when it’s darker I always seem to feel like I want to sleep or do less. Unfortunately the normal activities of the working day mean that normal daily tasks must be performed in the darker hours.
Secondly, I find that the use of artificial light has an impact on my levels of sensory overload. I hate most bright lighting and although at home I can take steps to avoid this (by using daylight bulbs etc.), there are still many times when I still have to be under light that makes me feel weary. For me there is no better light than natural light.
Another reason I struggle with dark nights is connected to driving. Driving in the dark makes me feel much more anxious, due to the impact of dazzling car headlights and the obvious risks of having an accident due to the reduce visibility. It is just safer to drive in daylight.
The dark nights of the winter period can also affect mental and physical health. Those who have the condition called Seasonal Affected Disorder (SAD) can have a particularly hard time, with symptoms of depression, low mood and lethargy, which can destroy their quality of life. I don’t have SAD but I have experienced some of the feelings connected with it during the winter months.
In the UK where I live, naturally the daylight hours will become shorter towards the winter. This is due to the tilt of the earth as it orbits in space. However, this is a gradual change and is less impactful as you tend not to notice it daily. When the clocks change, particularly in October, for me it feels like an abrupt, sharp shock. We can not alter the natural movement of the planet but the changing of the clocks we could.
Daylight saving hours were introduced into industrialized society to increase the working day when issues with energy from lighting occurred. It also allowed more daylight time for after work hobbies such as golf and insect collecting: it is not surprising that these were the activities of the main politicians who proposed and instigated daylight saving time…..hmmm, think what you will.
Unfortunately it is what it is. In Spring we have a 23 hour day and in Autumn, a 25 hour day. Like a lot of change that affects my autistic personality, I can not do anything about this. I can, however, develop coping strategies to help me manage the anxiety that this change can bring on. The first of which is simple, to accept that I can not alter the fact that the clocks change.
So what can you do if this affects you? I think the key thing is to ensure that although the days are shorter, you at least get some natural daylight time. Not only is it essential for absorbing vitamin D, being outdoors in the natural light can improve your mood and wellbeing. Therefore during the darker months I always make sure that I have a least 15 to 20 mins outside. I know people live busy lives, but try and work it into your day.
For example, go for a short walk during your lunch break. If you get smaller breaks, spend five minutes outside in the fresh air. If you can’t get outdoors try and position yourself next to a window for some period of the day and allow the natural light in (no curtains or blinds!). For autistic people these things can be combined with sensory seeking, so an outdoor walk could be in a place that helps to stimulate your senses in a positive way.
Try and organise your day around the daylight hours. For example as mentioned earlier, driving in the dark can increase my anxiety, so if I need to drive to somewhere such as the shops, I make sure I do it during daylight hours rather than at night. Again I appreciate that this is not always possible but careful planning can help. Regular activities can become routine, which autistic people often need to feel better.
Look for the positives of dark nights that you might enjoy and indulge in them. A lot of people like the winter period because they can use the time to get cosy and relax. In summer time, when there are longer hours, it can be very easy to try and justify filling those hours with chores, tasks and things that need doing. For example, painting the shed or cutting the tree, whereas in winter the dark nights mean that you probably cannot do these same tasks.
Therefore you may be more inclined to spend the evening on hobbies, watching TV and relaxing. Ok, so there might be indoor things that need to be done, but at least you can forget about outdoor ones for a while. There is something to be said about a cozy fire, a warm blanket, hot drinks and nice indoor lighting whilst the outside is dark and howling a gale.
Finally remember, it won’t be the dark nights forever. Often when the clocks change it seems like an eternity before it will be light again, but in reality the seasons come around quickly. Personally, I think the run up to the shortest day in December goes very fast as it also has the lead up to Christmas. Once past this day the nights slowly start to become lighter once again.
If you do prefer the dark nights when the clocks go back, then this is your time of the year – enjoy it! Otherwise if like me, you prefer light nights (even though I still enjoy the winter weather) then don’t worry they will be back in Spring!