Adjusting to the End of Daylight Saving Time
The end of Daylight Saving Time can be a challenging transition for many people. When the clocks fall back, it can disrupt our internal clocks, leading to fatigue, reduced alertness, and changes in appetite and mood. Experts advise planning for this change by shifting our sleeping schedule a bit each night, but for many, this doesn’t happen.
How the Time Change Affects the Body
According to Dr. Leana Wen, an emergency physician and adjunct associate professor at George Washington University, our internal clock, or circadian rhythm, is closely tied to light and darkness. When sunrise and sunset shift suddenly, our body’s natural rhythm doesn’t immediately keep up. Melatonin, the hormone that helps us feel sleepy, is still being released based on the previous light schedule. This can lead to feeling wide awake later at night and struggling to get going in the morning.
Adjusting to Standard Time
Most people start to feel better within a few days, but some need up to a week or more to fully adapt. Children and teenagers may take longer to adjust, as their circadian rhythms are naturally different from adults’. Consistent bedtimes and light exposure in the morning can help adjust faster, regardless of age.
Tips for a Smoother Transition
To get back on track, it’s essential to:
- Keep bedtime and wake-up time consistent, even on weekends
- Avoid naps and don’t drink coffee or other caffeinated drinks in the afternoon or evening
- Reduce screen use before bed and create a regular evening routine
- Get outside or open the blinds right after waking up to signal to the brain that it’s time to be alert
- Use bright indoor lighting or a light therapy lamp if waking up before sunrise
Eating and Exercising During the Transition
Consistent mealtimes can help the metabolism stay synchronized with the new wake-sleep schedule. Try to eat breakfast soon after waking, keep mealtimes regular, and avoid heavy meals right before bed. Exercise, especially morning or afternoon workouts, can help improve sleep quality and mood. Morning exercise can also get you outdoors and exposed to natural light.
The Impact of Losing Daylight
The shift to shorter days can negatively affect mood and energy levels. Less daylight exposure can slow production of serotonin, a brain chemical that supports mood. Many people experience a mild drop in energy or motivation during the late fall and winter, sometimes called the "winter blues." For some, the change can trigger a more serious condition known as seasonal affective disorder (SAD).
Helping Children Adjust
Consistency and light exposure are key for children. Stick with familiar bedtime routines, avoid introducing new or longer naps, and open window shades and turn on the lights as soon as kids wake up. Try to get them outside for a few minutes of fresh air and natural light before day care or school.
Seeking Help for Sleep or Mood Issues
If fatigue, poor sleep, or low mood persist for more than two weeks, it’s worth checking in with a primary care provider. Chronic sleep loss can affect heart health, immune function, and mental well-being. Persistent trouble falling asleep or staying asleep can be a sign of insomnia or another sleep disorder.
Conclusion
Adjusting to the end of Daylight Saving Time can be challenging, but with consistent routines, light exposure, and a few simple tips, it’s possible to get back on track. By understanding how the time change affects the body and taking steps to adjust, we can minimize the negative impacts and improve our overall health and well-being. If sleep or mood issues persist, seeking help from a healthcare provider can make a significant difference.