Daylight Saving: “Fall back” into a good sleep pattern with these 5 tips

Daylight Saving Time officially ends at 2:00 a.m. on the first Sunday in November. Thanks to smartphones and smart appliances, most electronics automatically adjust to daylight saving time.

Many consider the end of daylight saving time to be a nice time change. Unlike the annual shift in March when we “spring forward” an hour, we get to “fall back” this time. Many see it as gaining an extra hour of sleep, but sometimes it’s harder for our bodies to adapt to the time change

Can daylight savings affect your sleep?

Adjusting the time by one hour may not seem like a big change, but the reality is that it can take a toll on our routine. The abrupt shift in time can disrupt your circadian rhythm, the 24-hour cycles that regulate processes like sleep-wake patterns, hormone production and body temperature.

There’s a reason your body doesn’t adapt as easily as your gadgets. Nina Desai, MD, a family medicine physician on the medical staff at Baylor Scott & White Clinic – Round Rock 425 University said good sleep is crucial to your health because it helps reset the body.

“We release hormones during sleep and it’s that release process that helps us focus and function at our very best later in the day,” she said.

Time changed, can’t sleep? 5 tips for adjusting to the time change

While daylight saving time affects everyone differently, Dr. Desai said babies, young children and the elderly tend to feel the effects most. Everyone’s different when it comes to a change in time. Here are some tips to make it easier:

1. Gradually adjust your sleep schedule

About three days before the time change, try moving your bedtime 15-20 minutes later. This gradual change, along with delaying your wake time 15-20 minutes, can help decrease the symptoms of fatigue and irritability.

2. Start your day with dim lighting

Try dimming the lights for about an hour after you wake up in the morning.

3. Limit your screentime

Avoid electronics and screen time on computers, tablets and phones. Exposure to light prevents melatonin release which keeps us awake, so try to power down your devices at least an hour before bedtime. This can keep your body’s clock in check, so you feel ready to wake up in the morning and ready for bed at night.

4. Practice good sleep hygiene

It’s important to prioritize good-quality sleep with healthy habits. Getting plenty of sleep leading up to the time change can help to avoid health and safety risks.

5. Stay active

Regular exercise is important for our overall health and well-being as well as improving sleep quality, elevating our mood and strengthening the immune system. Embrace the crisp autumn air and get moving! Whether you're hiking, biking or simply taking a leisurely stroll, spending time outdoors can do wonders for your mood and physical health.

Get a good night’s sleep this fall

Many people feel refreshed and more awake thanks to the “extra hour of sleep” from daylight saving. However, you always may wake up a little groggier than usual.

“It’s normal to feel a little bit tired for up to a week after a time change, but you should visit your doctor if fatigue persists,” Dr. Desai said.

A good sleeping pattern is vital for your mental health. “If you’re having trouble falling asleep, staying asleep or not feeling rested in the morning, don’t ignore these signs,” Dr. Desai said. “Visit your doctor to make sure you’re not suffering from an underlying sleep disorder, metabolic disorder, depression or anxiety.”

With the change in time and exposure to light, it can be difficult to tell our bodies it’s time for bed. Adults looking for a natural sleep solution may benefit from herbs. Tiodoso Bustillo, MAcOM, LAc, an acupuncturist on the medical staff at Baylor Scott & White Clinic – Austin Downtown suggests taking melatonin or valerian root about two hours before bed.

“Kava herb is a great natural sleep remedy, and Chinese dates can help too because the sweetness helps calm the body,” Bustillo said.

Herbal medications, like all medications, should be taken under the consultation of your physician.

Daylight saving time ending can be a great opportunity to fall back into healthy sleep habits and make quality sleep a priority. So, with these tips in mind, you can get a better night’s sleep going into the fall and winter season.

Not sleeping well? Book an appointment with your primary care doctor.