Get Your Body Ready for the Fall Time Change

The clock is ticking on the end of Daylight Savings Time, which takes place at 2 a.m. on the first Sunday in November. Setting our clocks back by an hour that day means the sun will set at 4:40 p.m. and it will be dark an hour earlier than we’re used to.

For some people, it can be difficult to adjust to the sudden shift in daylight hours. The body’s circadian rhythm, the internal clock that helps control sleep and other biological processes, can be disrupted by rapid changes — causing a host of health problems.

The health effects of the fall time change are generally less than in the spring, when clocks are moved forward one hour. The spring change has been associated with increased risk of heart attack, stroke, traffic accidents and other injuries, fatigue, and mood changes. Rolling clocks back in the fall means an extra hour of sleep for many people, which does have its benefits. However, it can also cause issues such as sleep disruption, daytime fatigue, depression, and weight gain from changes in metabolism.

You can lessen the impact of the time change on your physical and mental health by preparing for it in advance. We offer tips that will help get your body and mind ready to “fall back.”

Gradual Change Is Key

Making gradual changes to the times you go to bed and wake up during the few days leading up to a time change is critical. This gives your circadian rhythm time to slowly adapt to the new schedule.

On the nights leading up to the fall time change, it’s helpful to go to bed 15 to 20 minutes later each evening. Likewise, set your alarm clock so that you wake up 15 to 20 minutes later each morning. Here’s an example of how to make the gradual change, if you normally go to bed at 10 p.m. and wake up at 6 a.m.:

• Wednesday: Go to bed at 10:20 p.m. and wake up at 6:20 a.m.
• Thursday: Go to bed at 10:40 p.m. and wake up at 6:40 a.m.
• Friday: Go to bed at 11:00 p.m. and wake up at 7:00 a.m.

On Saturday night, set your clocks back one hour before you go to bed. Then go to bed at 10 p.m., like you normally would, and wake up at your usual time of 6:00 a.m. Your body will already be on the new schedule and you’ll avoid waking up too early. It also helps to adjust your meal times during the days leading up to the time change.

If you have kids, don’t forget to gradually adjust their schedules. Let them stay up later in the evening and sleep later in the morning. They should feel less drowsy once the clocks are set back an hour and be better prepared for school on Monday morning.

Gradually adjusting your sleep schedule can also ease the return to Daylight Savings Time in the spring. To prepare for setting our clocks forward by one hour, you’ll want to go to bed and wake up 15-20 minutes earlier each day, in the three or four days before the time change.

Other Helpful Tips

In conjunction with gradually adjusting your sleep and meal schedule, here are some additional things you can do to help your body adapt:

• Get extra sunlight. The circadian rhythm is driven by our exposure to daylight, so spending more time outside in the days following a time change will ease the transition. Plan some outside activities Sunday morning after the time change to help realign your circadian rhythm. If you can’t get outside, sitting near a window will be beneficial as well.
• Take it easy for a few days. People often experience daytime drowsiness after a time change because of the disruption to their sleep patterns. Plan for this in advance by keeping your schedule light on the Sunday and Monday after the time change. Also, try to avoid long drives on those days to prevent a drowsy driving accident.
• Practice good sleep hygiene. You should always practice good sleep hygiene, but it’s even more important to prioritize sleep hygiene on the nights before a time change. Adjusting to a new schedule is easier if you’re well-rested. Check out our blog on tips for successful sleep.
• Take a nap. Normally, you should avoid napping during the day to avoid interfering with your nighttime sleep. However, a quick nap may be helpful in the days following a time change, if you are experiencing significant drowsiness because your sleep patterns have been disrupted. Limit naps to 20 minutes and don’t take them in the late afternoon or evening.
• Avoid caffeine late in the day. Caffeine can stay in your system for more than 10 hours, which means consuming foods and drinks with caffeine late in the day can make it harder for you to get to sleep. Don’t drink coffee after 2 p.m.
• Wear a sleep mask. If you don’t usually wear a sleep mask, you might want to try one for a few days after a time change. Blocking out the light can help you avoid waking up too early.
• Exercise to boost mood. Exercise releases chemicals in your brain that make you feel better and boost your mood. Getting plenty of exercise on the days after the fall time change will help counter any negative feelings you have about it getting dark earlier.

Helping You Move Forward

Shifting our clocks by an hour only happens twice a year, thankfully. Many people feel tired and out of sorts after a time change until their body adjusts to the new schedule. A few people can experience serious health problems. We hope these tips will help you minimize the impact of the time change on your health and keep you moving forward instead of falling behind!