Daylight Savings Time ends on Sunday, Nov. 1, which means everyone should set their clocks back by one hour to transition back to standard time.
While the extra hour we gain by “falling back” is considered less disruptive than the hour we lose when we “spring forward,” your sleep cycle can still be affected.
The end of daylight savings time shortens daily sunlight exposure, which can disrupt circadian rhythms, lower serotonin, and increase melatonin — all factors linked to Seasonal Affective Disorder, which according to Mental Health America, affects an estimated 16.5 million people. For those already prone to seasonal mood changes, this shift can be a noticeable trigger.
Make the following gradual changes for a few days leading up to the time change to minimize sleep and health impacts:
- Stay up 15-20 minutes past your normal bedtime.
- If you have routine meal and workout times, push their start times back by 15-20 minutes.
Get outside in the sunlight each day (especially in the afternoon). If you can’t get outside, spend time near a window or try a light therapy box. Don’t let the “fall back” become a setback; get a good night’s sleep and daily exercise to adjust to the time change and the onset of fall and winter.
