Daylight Saving Time Ends on Sunday – 6 Ways to Adjust Your Sleep Schedule

It's almost time to turn the clocks around as Daylight Saving Time (DST) ends at 2 a.m. local time on Sunday, November 3, 2024.

Although we'll technically be able to get an hour of sleep again this weekend, waking up feeling bright and glowing in the dark can be a challenge. The end of daylight saving time disrupts our circadian rhythm, which determines sleep habits and invites sleep when the sky is cloudy and rises and shines in daylight.

Experts say being awake before sunrise is not good for your mental or physical health. A sleep deficit caused by the time change can affect thinking, decision-making and productivity.

In fact, two out of five Americans are experiencing “daylight saving time scares” as they prepare to change the clocks this week — and for good reason.

“We don't really know the exact reason for the increase in heart disease and stroke during the daylight saving time change, but it probably has something to do with the disruption of the body's internal clock or its circadian rhythm,” said Dr. Donald Lloyd-Jones, former president of the American Heart Association, said in 2022.

While turning back the clocks isn't usually as hard on our bodies as jumping forward, the end of daylight saving time can still lead to lack of energy, overeating, and seasonal affective disorder (SAD).

The end of daylight saving time often marks the beginning of SAD, which affects up to 5% of the adult population, according to the Cleveland Clinic.

As we march into the dark dawn of winter, experts reveal six ways to improve sleep hygiene and mood to ensure better rest and better mornings.

Get it right with light

Experts agree that the best way to feel alive when your alarm goes off is to expose yourself to a light source as quickly as possible.

Exposure to light releases melatonin, the sleep hormone, making you feel more alert and less groggy. In spring and summer it's easy to open the curtains and let the light in, but in fall and winter different tactics are required.

Consider investing in a light box or sunrise alarm that simulates a natural sunrise. By mimicking the natural light exposure that influences our internal clock, these alarms aim to create a gentler waking experience that can help us get up and go.

Move

Just as sunlight secretes melatonin, physical activity increases core temperature and triggers the release of cortisol.

The so-called stress hormone makes you feel more alive/awake and less inclined to curl into the fetal position under your weighted blanket.

Bonus: There's no need to rush into a HIIT workout first thing in the morning (but you definitely do).

Fiona Barwick — director of the Sleep & Circadian Health Program at Stanford University — told SELF magazine this month that any movement, including stretching, that you can do from the comfort of your bed will help you feel awake: ” Choose a form of movement For example, choose a period of time that you are confident you can do, and then that's what you do.”

Go out

While we may not be the first to experience daylight, we can still soak it up throughout the day.

“To synchronize the new light-dark cycle with your circadian clock, try to get as much late afternoon sunlight as possible before resetting the clock and as much morning sun as possible after switching to ease the transition,” says Dr. Funke Afolabi-Brown, sleep physician and founder of Restful Sleep MD, told Sleep.com this month.

“The reason for this is that this causes a gradual shift in the body clock in anticipation of the change,” Afolabi-Brown added.

Adjust your sleep schedule and limit blue light exposure

To minimize the impact of the end of Daylight Saving Time on your body, Afolabi-Brown recommends going to bed and waking up 15 minutes later each day before making the switch.

Medical experts also recommend ending screen time 30 minutes before bed.

Nick Pappas, a hand surgeon in Louisiana, says, “Limiting screen time (which emits blue light) to 30 minutes before bed will help you sleep better because it won't inhibit the production of melatonin, your sleep hormone.”

This forced digital detox is backed by science, as smart devices and screen time have been linked to insomnia, poor sleep quality, and depressive symptoms.

The takeaway? Switch off and ensure a restful sleep, especially if the onset of winter threatens your quality of sleep.

Have dinner in the early bird window

Switching your dinner time to an early bird time can improve sleep and aid digestion.

The “early bird approach” requires tEat your last meal between 5 and 7 p.m. to align with your body's natural circadian rhythm and allow time for a walk after dinner.

Eating a nutritious meal is also crucial for a restful sleep. Foods high in fat or acid, caffeine, and spicy flavors are more likely to cause indigestion and heartburn, making it difficult to fall asleep and maintain sleep.

Foods that promote better sleep typically have a balance of lean protein, fiber, and complex carbohydrates.

Take a walk before sunset

After eating your nutritious early bird dinner, consider going for a walk in the fading daylight.

Not only does this activity increase your light exposure and improve digestion, but it can also contribute to a restful sleep.