When daylight saving time ends, turning the clocks back an hour sounds like a pretty good deal. An extra hour of sleep? Yes, please!
But if you’ve been feeling unusually tired, waking up earlier than normal, or struggling to fall asleep at your usual bedtime, you’re not alone. Even though we technically gained an hour, our bodies don’t always see it that way.
The reason has to do with something called your circadian rhythm, and it’s a little more complicated than simply changing the clock.
Your Body Has Its Own Clock
Our bodies operate on an internal 24-hour cycle that helps regulate sleep, alertness, body temperature, and other important functions. This natural cycle, known as our circadian rhythm, responds largely to light and darkness.
Morning sunlight helps signal that it’s time to wake up and be alert. As evening approaches and light levels decrease, the body begins preparing for sleep, partly through the release of melatonin. The trouble is that our internal clocks don’t automatically reset when we change the clocks on our walls.
When daylight saving time ends, sunrise and sunset occur an hour earlier according to the clock. That shift in light exposure, combined with changes to our daily schedules, can temporarily disrupt our usual sleep patterns.
Why Gaining an Hour Doesn’t Always Help
You might assume that an extra hour of sleep would leave you feeling refreshed. But gaining an hour on the clock doesn’t necessarily mean your body will sleep an hour longer.
For example, if you’re accustomed to waking up at 7 a.m., your body might suddenly decide that 6 a.m. is the perfect time to start the day.
You may also notice that you’re getting sleepy earlier in the evening or feeling less energetic as daylight fades. These changes are usually temporary, but they can be frustrating, particularly if your sleep schedule was already inconsistent.
And while the transition back to standard time is generally easier on the body than losing an hour in the spring, it can still take a little time to adjust.
The Role of Light in Better Sleep
One of the most effective ways to help your internal clock adjust is surprisingly simple: pay attention to light.
Natural daylight is one of the strongest signals your brain uses to regulate your sleep-wake cycle. Getting outside during the day, particularly in the morning, can help reinforce a consistent daily rhythm.
On the other hand, bright artificial lighting and screens late in the evening can interfere with the body’s natural preparation for sleep. You don’t have to completely abandon your evening television or phone, but dimming the lights and reducing screen exposure before bedtime may help your body recognize that it’s time to wind down.
Five Simple Ways to Get Back on Track
Fortunately, adjusting to the time change doesn’t require a complete overhaul of your routine. A few consistent habits can make a difference.
1. Stick to your usual sleep schedule. Try to go to bed and wake up at approximately the same times each day, even on weekends. Consistency helps reinforce your body’s internal clock.
2. Get some morning daylight. Open the curtains, take a short walk, or enjoy a little time outdoors. Exposure to natural light can help regulate your circadian rhythm.
3. Keep moving during the day. Regular physical activity supports healthy sleep patterns. Just be mindful that vigorous exercise too close to bedtime may make it harder for some people to fall asleep.
4. Watch your afternoon caffeine. Coffee, tea, and other caffeinated beverages can affect sleep for hours after you’ve consumed them. Consider cutting back later in the day if you’re having trouble settling down at night.
5. Create a relaxing evening routine. Reading, gentle stretching, a warm bath, or simply lowering the lights can help signal that the day is coming to an end.
Give Yourself Time to Adjust
If you’re feeling a little out of sync this week, don’t be surprised. Your body is responding to a real change in its daily environment, even if the clock only moved by an hour.
The good news is that most people adjust naturally as their sleep schedules and light exposure settle into a new pattern. In the meantime, focus on the basics: consistent routines, adequate sleep, natural daylight, and a little patience.
After all, getting a good night’s sleep isn’t just about how many hours you spend in bed. It’s also about helping your body know when it’s time to rest.