As summer fades and the shorter days of fall set in, it's time to adjust our clocks again.
The end of Daylight Saving Time in November brings the potential of an extra hour of sleep, but it can also throw off our body’s natural rhythm. This shift can impact our sleep, mood, and energy. Some people may find it easy to shift back to Standard Time, while others may struggle with earlier wake time and grogginess as their body clock adjusts to the new schedule.
Let's see how we can ease into the transition and make the most of that extra hour without feeling off balance.
Do People Really Gain an Extra Hour of Sleep On The First Night The Clock ShiftS Back When Daylight Saving Time Ends?
It depends.
When daylight saving time ends and the clocks are set back one hour, it may seem like an opportunity to gain an extra hour of sleep. However, in practice, many people find that their internal body clock, or circadian rhythm, doesn’t readily adjust to this shift.
Our bodies have a natural tendency to wake up at a specific time, driven by the body’s internal clock. So, even though the clock says it’s an hour earlier, our bodies often insist on waking up at the same time, making it challenging to actually gain that extra hour of sleep on the first night of the time change. Individuals who are more sensitive to time changes may experience poor sleep for a few days following the time change.
What Type of People Are Most Affected By The Ending of Daylight Saving Time?
Elderly and individuals with advanced sleep phase disorders may find it challenging to adapt to the ending of Daylight Saving. As we age, our internal clocks tend to shift earlier, meaning older adults often feel sleepy in the early evening and wake up before dawn. Those with advanced sleep phase disorders experience a similar issue.
When the clocks shift back, even if they want to take advantage of "Fall back" and gain an extra hour of sleep, their bodies would naturally wake up at the same time and not able to get that extra hour of sleep. Moreover, their early wake-up time can be pushed even earlier, making it difficult to get a full night's rest, amplifying the impact of the time change on their already sensitive internal rhythms.
How To Adjust For The Clock Change In November?
There are a few things we can do to prepare for the time change and make the transition as smooth as possible.
1. Decide if You Want to Change Your Schedule
If you’ve always wanted to become an earlier riser, November might be your perfect chance! When the clocks turn back, you can wake up naturally with the early morning light. To make the most of this, avoid hitting snooze, resist the urge to scroll on your phone, and get up as soon as you wake.
If you’d prefer to keep your current schedule, no problem—just follow the next steps to maintain your routine smoothly.
2. Start Adjusting a Few Days Early
A gradual transition is key! Begin shifting your schedule a few days before Daylight Saving Time ends by pushing your bedtime and wake-up time by 15-20 minutes each day. This will help your body start syncing with the new time. When the new time starts, your body will be adjusted and you will "fall back" to your old sleep schedules!
For example, if you always wake up at 7am and would like to keep it that way, you can start pushing back your bedtime and wake time by 15-20 minutes each day, so by Sunday comes, you are naturally waking up at 8am, which is 7am after the time change.
3. Increase Your Evening Light Exposure
Increasing your exposure to light in the evening can help push back your circadian rhythm, making it easier to stay up and shift your bedtime later. You can use this a few days before the time change to gradually shift your sleep schedule, or use it after the end of Daylight Saving Time when darker evenings can make you feel drowsy earlier than usual.
As we explained before in how light regulates the circadian system, light inhibits melatonin production. This delay in melatonin production from evening light exposure allows you to naturally extend your alertness into the evening, gradually adjusting your sleep schedule and helping you feel more in sync with the new time.
4. Use Light Therapy if Needed
To increase evening light exposure, you can use light therapy devices, such as a light box, to provide a concentrated boost of bright light in the evening.
As one of the light therapy devices, Lumos Mask has a special Daylight Saving module designed to help prepare for the change. This module uses personalized light program to guide your body’s clock, making the transition smoother, so you feel energized and in sync come Sunday morning.
Happy Fall Back!
With these simple strategies and the help of Lumos’s Daylight Saving module, adjusting to the end of Daylight Saving Time can be a much easier experience. By preparing ahead of time, you can avoid sleep disruption and enjoy the benefits of that extra hour of rest!