How Winter Time Changes and Shorter Days Impact ADHD and Concentration
The transition to winter time significantly impacts children and adults with ADHD, causing sleep disruptions and fatigue. Experts recommend morning light exposure and consistent routines to ease adaptation.
The transition to winter time and the shortening of daylight hours present distinct challenges for children and adults with attention deficit hyperactivity disorder (ADHD). Many parents report that during this period, children struggle more with homework, experience increased fatigue, and display restlessness. Dr. Manuel Katz, head of the ADHD array and chief physician at Femi, president of the Goshen Center, and former president of the Israel Pediatric Association, explains that this is not merely a subjective feeling, but a tangible physiological and environmental impact on brain function and concentration.
How Shorter Days and Winter Time Affect Concentration
The impact of the winter season stems from the exacerbation of existing symptoms through the disruption of the biological clock, sleep patterns, and mood. The human body operates an internal mechanism that determines alertness and sleep cycles, with morning daylight serving as the primary cue. "In individuals and children with ADHD, the biological clock naturally tends to be delayed, causing difficulty falling asleep early," Dr. Katz explains.
"When days grow shorter and there is less morning light, the biological clock adjusts less effectively. Combined with a fixed wake-up time, this creates cumulative sleep deprivation." Dr. Katz emphasizes that sleep deprivation directly impairs concentration, patience, and impulse control, even among people without ADHD.
Furthermore, scientific studies show a close connection between seasons and ADHD symptoms, as well as a link between ADHD and seasonal affective disorder, which manifests as fatigue, low energy, and increased sugar cravings. Researchers have found that ADHD diagnosis rates are lower in sunny countries compared to colder nations. While preliminary studies on adults show that light therapy helps reset sleep schedules and improve ADHD symptoms, Dr. Katz notes that Israel is not a Northern European country, and even in deep winter, abundant sunlight moderates the phenomenon. The primary disruption in Israel stems mainly from the clock change itself, which affects children's sleep patterns for several weeks.
Practical Steps to Help Families Cope
To ease adaptation, experts recommend gradual preparation before the time change by shifting sleep and wake times by 10 to 15 minutes each day. Maintaining a consistent routine, along with a quiet sleep environment free of screens in the evening, is especially vital for children with ADHD.
"One of the most effective tools is exposure to daylight in the morning hours. Walking to school, sitting near a lit window, or spending a short time on the balcony provides the body with the daylight needed to reset the internal clock," Dr. Katz points out.
Additionally, outdoor physical activity improves mood and sleep, countering the tendency to stay indoors and view screens during winter. Finally, Dr. Katz advises monitoring children's moods and seeking medical advice if difficulties persist for several weeks or impair academic and social functioning.
