Time Change Preparation: Adjusting Your Sleep as Daylight Saving Time Ends

Each year, when daylight saving time starts and ends, we often experience a disruption in our sleep quality due to a change in our circadian rhythm. While one hour doesn’t feel like it would make much difference, the adjustment of normal daylight time can have a significant impact on our internal clocks.

While we often think we’re “gaining” an hour of sleep in the fall when daylight saving time ends, it has a much larger impact the brain and body than a simple extra hour. Planning ahead with these three simple tips can help your body naturally prepare for the time change, making it less disruptive to your normal sleep schedule.

Make A Gradual Adjustment
As with most sleep schedule disruptors, the best practice is to adjust your body gradually to whatever time change you’ll be forced to make. Starting with a small change of 10-15 minutes instead of making the leap to an entire hour can help acclimatize your body to the change more naturally. Start gradually adjusting your sleep schedule a week or more in advance to avoid shocking your body into a new routine all at once.

Expose Your Body to Natural Daylight
While it’s a good idea to expose yourself to daylight every day, it becomes even more important during a time change. Daylight controls our circadian rhythm, so allowing your body to be aware of the change before and after daylight saving time ends helps your internal clock adjust more naturally.

Getting outside to experience the sunlight is preferable, but simply opening your curtains to let natural light in can be a good alternative.

Practice Good Sleep Hygiene
Sleep hygiene is a combination of all the factors that work together to influence our sleep quality, including our routines, behaviors, bedroom, bedding, and more. Attending to good sleep hygiene before and after a time change includes

• Avoiding fatty foods, caffeine, and alcohol in the evenings
• Minimizing electronic distractions before bed
• Ensuring your sleep space is dark, cool, and quiet
• Creating a clean, allergen-free space with mattress & pillow protectors
• Surrounding yourself with comfortable, breathable sheets & bedding layers

Sources
“Daylight Saving Time ‘Fall Back’ Doesn’t Equal Sleep Gain.” Harvard Health Publishing. health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514

“How to Adjust to Daylight Saving Time.” Sleep Foundation. sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

“How to Reset Your Circadian Rhythm.” Sleep Foundation. sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm

“Science of Sleep: How Is Sleep Regulated?” Harvard Division of Sleep Medicine. sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-48

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