As daylight saving time ends and the clocks fall back, many people might find it more difficult to both fall asleep and stay asleep. This change in time can also lead to health issues related to ongoing sleep deprivation. Although some studies suggest there could be cardiovascular advantages from this shift, Dr. John La Puma, a physician based in California, points out that the sudden loss of evening light could negatively affect serotonin and melatonin production, potentially leading to feelings of depression.
La Puma noted that our internal body clocks don’t sync up immediately with the new time on the wall. “When the clocks change, your body clock is still on the old time,” he shared, explaining the common effects people might experience during this transition.
“For about a week, it’s like you wake up early, feel hungry early, and get sleepy earlier. It gets dark out by five. The afternoons seem shorter, and you feel like you need coffee just to function. It’s not ideal,” he added. To help ease into this adjustment, he recommended some minor tweaks to your routine.
No. 1: Make small schedule shifts
With the time change happening overnight Saturday, it could be beneficial for people to gradually shift their bedtime, meal times, and wake-up times in small increments starting Friday. “You can gradually adjust your entire day,” La Puma suggested. For instance, if you usually go to bed at 10 p.m., you might try hitting the hay at 10:15 p.m. on Friday and then 10:30 p.m. on Saturday before the time changes. Just make sure your meals and wake-up times shift similarly.
No. 2: Don’t spend the ‘extra hour’ on a late night
Given that the time change coincides with Halloween, Dr. Saema Tahir, a sleep medicine doctor in New York City, advised against late-night drinking or staying up too late, thinking the extra hour might make it okay. “Keep your alcohol intake manageable, stop drinking a few hours before you go to bed, and try to avoid caffeine after the early afternoon,” she noted. Alcohol can initially make you drowsy, but it often disrupts sleep later in the night.
No. 3: Get outside at the right time
La Puma emphasized the need for intentional outdoor exposure. He recommends getting outside each afternoon, particularly in the later part of the day. “That late-day light informs your body that the day is still ongoing, helping to reassess your internal clock,” he explained.
After adjusting to the time change, Tahir suggested aiming for outdoor light exposure within an hour of waking up every day during winter. “Light is the strongest signal for your body clock. Evening light can encourage your clock to shift later, while morning light keeps rhythms stable,” she observed.
No. 4: Create a wind-down routine
Engaging in a calming activity as bedtime approaches can signal to your body that it’s time to sleep. La Puma recommends establishing a relaxing bedtime ritual, such as journaling, sipping chamomile tea, or taking a warm bath—things that help cue your brain to wind down.
No. 5: Avoid caffeine and screens
Limiting caffeine after midday and reducing screen time an hour before bed are additional strategies. La Puma warns that the light emitted from screens can suppress melatonin production, which is essential for sleep. Even night mode settings might not negate this effect.
No. 6: Keep a consistent schedule after the change
After the clocks change, maintaining a regular wake-up time every day—including weekends—is crucial. La Puma advocates for sticking to a single wake-up time daily. He referred to an extensive study of around 60,000 participants, which found that consistent sleep patterns were associated with a significantly lower risk of mortality. He cautioned that sleep and wake times can strongly impact heart health.
If anyone is struggling persistently with sleep—whether it’s falling asleep, staying asleep, or experiencing daytime fatigue—they should consult a healthcare provider.
