Every year in November, clocks “fall back” one hour — meaning 7 a.m. becomes 6 a.m. This marks the end of Daylight Saving Time (DST). While that extra hour of sleep sounds like a gift, the sudden shift can leave your body feeling out of sync. You might find yourself waking up too early, feeling sleepy before bedtime, or dragging through the first few days.

But don’t worry — with a few small tweaks, you can help your body adjust smoothly and even take advantage of the brighter mornings ahead.

 

1. Shift Your Schedule Gradually

Instead of suddenly changing your sleep schedule overnight, ease into it.

In the days leading up to the time change, try going to bed 15–20 minutes later each night. This helps your internal clock catch up gradually, so when the clocks fall back, you won’t be wide awake at 5 a.m.

Your body loves consistency, and a small adjustment now makes a big difference later.

 

2. Adjust Evening Lighting

When evenings start getting darker earlier, your brain may think it’s bedtime long before you want it to be. To counter this, extend your light exposure in the early evening.
Keep the lights bright while you’re still active, and start dimming them only when you actually plan to wind down.

This helps your body stay alert later and keeps your natural rhythm aligned with your preferred bedtime instead of the sunset.

 

3. Keep Sleep Hygiene Consistent

The basics still matter.

Keep your bedroom dark, cool, and quiet, and avoid screens or bright light right before bed.

Skip that late coffee, stick to a relaxing routine, and aim to wake up around the same time each day.

Consistency tells your body when it’s time to rest — even when the clock changes.

 

4. Enjoy the Morning

After the time change, sunrise comes an hour earlier, which means more light in the morning!

Once you’ve eased into the new schedule, take advantage of it — open your curtains or step outside for a few minutes of morning sunlight.

This early light exposure helps reinforce your new wake-up time and boosts your energy and mood.

And with shorter days ahead, getting that light in the morning becomes even more important.

 

The Bottom Line

When the clocks fall back, think of it as a reset — a small seasonal nudge to fine-tune your schedule.

A few mindful changes before and after the shift can help you stay energized, sleep better, and enjoy brighter mornings without the groggy adjustment period.

If you’d like extra support adapting your rhythm, Lumos Smart Sleep Mask can make the transition effortless. Its Daylight Savings Time light program simulates natural light exposure, helping you stay alert in the evening when it’s dark out, and wake up feeling refreshed with gentle morning light.

You’ll sync to the new time before your body even notices the change.