It’s that time of year again, in many places, the clocks have just changed, and you just gained a precious hour of sleep as daylight savings time ended on November 3rd. In America, most people look forward to gaining the extra hour of sleep that comes with this time change, but most scientists believe that any disruption to our circadian rhythms can have a negative effect on our health.
According to Michelle Drerup, a sleep specialist at the Cleveland Clinic, although the fall back to standard time isn’t associated with the impact or level of disruptions as the spring forward change that robs you of an hour of sleep that comes with daylight savings time, it can still affect some people.
For that matter, some studies suggest that when you try to use that extra hour to catch up on missed sleep you are still likely to experience a net loss of sleep in the days after the fall back time change because it could take you a few days to adjust; you could wake up earlier, have more trouble falling to sleep or even wake up more often during the night.
Additionally, for some people, the shorter days and earlier onset of darkness can make them feel a little moody, and even lethargic and irritable. One study even found that there was an 11% increase in depression episodes in the week following the November Fall back time change. Another study noted a higher risk of stroke and heart attack in the week following the transition while others showed a lower risk of heart attacks and vehicle crashes in the week following the reset.
More natural transition for our circadian rhythms
Some experts think that when we reset our clocks to fall back in autumn it is easier to adjust to because this period brings us back to a more natural transition for our circadian rhythms and that this is the time zone that we should be staying in all year long. In fact, proposed legislation and resolutions for permanent standard time have increased from 15% in 2021 to 37% in 2024.
“The spike in activity among states seeking to break from these twice-yearly changes reflects how more people are recognizing the downsides of this practice. Now, it’s in the hands of legislators to decide whether to end the time shift altogether and to either choose a full year of having clocks more aligned with the sun or to artificially extend the day for more than half the year, for better or for worse,” said Beth Ann Malow, Professor of Neurology and Pediatrics, at Vanderbilt University.
Tips for adjusting to the fall back time change
Early birds appear to have the most difficulty adjusting to the fall back time change and often find themselves wide awake an hour earlier than normal for the week after the change. Some experts recommend being active such as taking a stroll before bedtime rather than sedentary activities like watching the television to help improve sleep duration. Exercise has been shown repeatedly to improve sleep quality.
To make the transition less abrupt, you could try to go to bed 15 minutes later for a few days and adjust the timing of other daily routines that are time cues for your body to wind down for bedtime. Don’t squander the chance to get more sleep and fall back, spring forward comes all too soon and robs us once more.
Sunlight tells our circadian rhythm when we are supposed to be tired or awake, try to get some sun exposure first thing in the morning and it will help to reset your internal clock to fall back. Light exposure has also been shown to help improve the quality of your sleep and improve your mood.
Try to maintain good sleep hygiene, going to bed and waking up at the same time each day, and try to avoid extra visits to snooze town before bedtime. When you are in bed, try to keep your bedroom quiet, dark, and cool. Adopting a calming bedtime routine could be what you need to improve your sleep quality.
Maybe a sleep mask will help you sleep longer, or maybe eating dinner a little earlier will help your body adjust more easily. Perhaps a soothing sound machine will help you drift off to slumber land. It might be best to avoid stimulants such as caffeine that can stay in your system for more than 10 hours in the evening.
Most importantly, try not to worry too much about the fall back time change, worrying about it can actually make it harder to transition. For the most part, some people may feel slightly off for a few days after the fall back time change, but those without insomnia or a sleep disorder generally adjust to the autumn change fairly easily and quickly.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://www.aarp.org/health/healthy-living/info-2020/daylight-saving-time-switch.html
https://savestandardtime.com/current
https://worldhealth.net/news/adjusting-end-daylight-savings/
