Turning the clocks back at the end of daylight saving time is linked to issues with falling and staying asleep. Continuous sleep loss can affect health significantly.
Research suggests the fall time change might offer cardiovascular benefits. However, the sudden reduction in evening sunlight can suppress serotonin and melatonin production, potentially causing depressed mood, explains Dr. John La Puma, a California physician specializing in nature-based medicine. He notes that the body’s internal clock doesn’t automatically match the wall clock.
You wake up and get hungry earlier, feel sleepy sooner, and require afternoon coffee just to function. It’s challenging.
Making small adjustments to your routine can ease the transition during the time change. Here’s some advice:
1. Make Small Schedule Shifts
With the clocks turning back, start moving bedtime, meals, and wake-up times later in small steps, advises La Puma. Shift your schedule by 15-minute increments. For example, if you normally sleep at 10 p.m., aim for 10:15 p.m. on Friday and 10:30 p.m. on Saturday.
2. Avoid Late Nights
With the time change on Halloween, avoid staying up and drinking late, even if it seems the extra hour allows it. Dr. Saema Tahir, a sleep medicine doctor, suggests keeping alcohol moderate, winding up a few hours before bed, and cutting caffeine after early afternoon.
3. Get Outside at the Right Time
La Puma highlights the importance of timely outdoor exposure. Get outside later in the afternoon because late-day light signals the body that the day is extending. After adjusting to the change, strive for morning outdoor light within an hour of waking to keep the body clock steady during darker months.
4. Create a Wind-Down Routine
Establishing a relaxing activity before bed promotes a consistent sleep schedule. Activities like using a workbook, drinking chamomile tea, taking a bath, or using aromatherapy can help. Screens can disrupt melatonin, so avoid them as bedtime nears.
5. Limit Caffeine and Screens
Avoid caffeine after noon and stop screen use at least an hour before bed. The light, even with night mode, can hinder melatonin production and affect sleep.
6. Maintain a Regular Schedule
Once the clocks change, stick to a consistent wake-up time every day, La Puma advises. A study of 60,000 people linked regular sleep patterns to a 19% lower risk of death. Consistent sleep and wake times impact heart attack, stroke, and cardiovascular mortality.
If sleep problems persist, or daytime fatigue affects daily activities, consult a healthcare provider, suggests the National Institutes of Health.
Melissa Rudy is the senior health editor and a lifestyle team member at Fox News Digital.