Here Are 4 Simple Tips to Help You Take the "Fall" Out of "Falling Back"

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From the cozy warmth of our beds, an extra hour of sleep sounds fantastic. But what about the rest of the week? Unfortunately, “falling back” can take some adjusting. Even this one-hour alteration to the sleep schedule can throw our delicate and complex circadian rhythms for a loop.

A Daylight Saving Time (DST) primer: Daylight Saving Time is when we adjust our clocks forward on the second Sunday in March. First practiced in Canada in 1908, Daylight Saving Time was an effort to save energy and make better use of daylight. Think: Spring forward, fall back. In March, we spring forward to extend the evening sunlight.

But every fall, Daylight Saving Time ends, and to get “back to normal,” we turn back the clock.

Ending DST technically means we get an “extra” hour of sleep, but unfortunately, it is more complicated than that. According to Anthony Komaroff, M.D., not everyone can take advantage of that extra hour, and the body feels the shift in times pretty strongly. Why is that? Because Daylight Saving Time disrupts our Circadian Rhythm.

The Circadian Rhythm is the 24-hour cycle of physical, mental, and behavioral changes we go through. It’s in charge of various changes in the body and processes for sleep and wake cycles. Outside factors including time, light and more can easily affect the Circadian Rhythm.

Natural factors influence the circadian rhythm to keep it working correctly. When a change is introduced, like shifting by 1 hour, the circadian rhythm is put off balance, leading to inadequate sleep, sleep disturbances, daytime sleepiness, and other effects of lack of sleep.

Dr. Yvonne Harrison found that a one-hour shift in the sleep cycle may feel short but can affect sleep for up to a week! This isn’t surprising, given how vital keeping with a sleep schedule and helping your body prepare for sleep (and morning wake-ups) are crucial to quality sleep and overall health.

Sleep Tips for the End of Daylight Saving Time

Daylight Saving Time has the potential to interrupt sleep for a week, so let’s avoid that by getting into our top sleep tips to make it through ending DST.

Ease Into it

Similar to jet lag or changing your work schedule, you can take the edge off and help your body adapt by easing into the change. While also getting great sleep in the days and weeks leading up to the change on November 7th, you may adjust your bedtime and wake times.

Sleep expert Courtney Bancroft, a clinical psychologist, recommends making minor changes to sleep times four days before the change. For ending DST in Fall, you can help your body adjust by shifting your bedtimes and wake times by 15 minutes. 

For example: If you normally go to sleep at 10 PM and wake up at 8 AM, she recommends moving it to 10:15 PM and 8:15 PM.

Continue to add 15 minutes each day to both times, and your body is more used to this change. 

PRO TIP: Avoid “using” that extra hour! On the surface, it can feel like getting an extra hour of sleep means you’re able to stay up later, and it’ll even out. As we just learned, it does not and can throw off your circadian rhythm even more.

Be Smart With the Sun and Screens

The circadian rhythm uses sun exposure to regulate sleep and wake cycles. When you wake up in the morning, you will feel more awake and refreshed by going outside and getting some sun on your face first thing. 

During Daylight Saving Time, use the power of the sun to your advantage. Continue to get extra light during the morning hours. At the same time, be aware of your screen time.

Even artificial light can affect your internal clock. A study showed significant adverse effects of artificial light on sleep times by delaying melatonin release by the body. Turn off the screens well before bedtime (aim for 1 hour prior) to give your body a hint it’s time to sleep!

Exercise

Daylight Saving Time or not, exercise is key to a healthy and regulated circadian rhythm. If you’ve been slacking on taking your daily walks or getting to the gym, take this time to get back in the swing of things with a daily bit of exercise.

Exercise helps to curb sleep-related problems and stimulates the body’s sleep processes. Therefore, keeping to your exercise routine (or adapting your workout to the time change) helps a lot!

For example, you may want to switch from an after-work run to an early morning yoga session to complement sunlight changes.

Take A Short Nap

Naps are allowed! A cat nap that is. Experts recommend taking a quick nap during this time to combat your daytime sleepiness. Keep your nap under 30 minutes to avoid adverse effects (like inability to fall asleep in the evening).

Check out these three tips for the best sleep you can get.

Preparation For Sleep Changes Are Key

We can’t escape the biannual changes to the world’s sleep practices, but we can prepare for them. By keeping healthy and ideal sleep routines throughout the day all year, we can better bounce back from these changes. Do your best to anticipate changes by gradually moving into them, and follow our tips proven by science to help you sleep and stay asleep!