ADJUSTING TO THE END OF DAYLIGHT SAVING TIME
“Fall Back” on November 3, 2024 (2AM)
As we step into the fall season, we’re preparing up for the end of Daylight Saving Time (DST) on Sunday November 3, 2024, at 2:00AM. at this moment, our clocks will “fall back” to 1:00AM, marking the return to Standard Time. This annual event brings a shift from the longer daylight of DST to brighter mornings and darker evenings typical of Standard Time.
The good news is that the fall time change is usually less disruptive than the one in spring because it gives you an extra hour of sleep. Still, it can throw off your body’s natural rhythm. Your circadian rhythm is like an internal clock that manages things like your sleep-wake cycles, hormone levels, and body temperature. When the clocks go back an hour, this rhythm can get out of sync with external signals like sunrise and sunset, which may lead to changes in your sleep patterns. The shift in light exposure can also impact your alertness and mood, and adjusting to new social or work schedules can make the transition harder. While some people barely notice any effects, others may experience temporary changes in sleep, mood, and overall well-being.
With this in mind, let’s explore some effective strategies to navigate this transition ensuring that you make the most of that additional hour while minimizing the effects on your internal body clock.
Set your clock back: Setting your clock back before going to bed on the 2nd is crucial if you use an old-school clock. This simple action ensures that you wake up at the correct time on the morning of the 3rd and prevents any unnecessary confusion or disruption to your schedule.
Do nothing: If you feel like you haven’t been getting enough sleep, remember it’s perfectly fine to do nothing. When the clocks go back and give you an extra hour, you can simply enjoy that extra sleep. You don’t need to follow any specific strategies or make changes to your routine if you don’t want to. Just enjoy the extra hour and go about your day as usual. Sometimes, the best approach for your well-being is to take it easy.
Gradually shift bedtime: To get used to the time change, try going to bed 15-20 minutes later each day in the few days leading up to the time change. This can be especially helpful for adults with trouble sleeping or young children who wake up too early.
Gradually shift other activities: Your body adjusts better when everything else is in sync, so along with your bedtime, gradually delay other activities like meals, workouts, and daily tasks.
Morning Sunlight: Getting sunlight in the morning is a great way to reset your body clock and improve sleep. Now that it gets dark earlier in the evenings, it's even more important to soak up as much daylight as you can during the day.
Keep Your Bedroom Dark: Use blackout curtains or a sleep mask to keep your bedroom dark, especially if the sun rises before you're ready to wake up.
Stick to a Routine: Keeping a regular sleep schedule and winding down with a relaxing bedtime routine is always important, but it's especially helpful when the seasons change. These habits signal to your body that it's time to rest, leading to better sleep.
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