Daylight saving time is ending: Doctor breaks down 6 ways to protect your sleep and health
The clocks moving back can temporarily disrupt sleep, appetite and mood because the body’s internal clock adjusts more slowly than the time on the wall. Two doctors say small changes to daily routines can help people adapt and protect sleep during the darker months.
Their advice includes shifting bedtime, meals and wake-up time by 15 minutes at a time before the change, and resisting the urge to stay up late because of the “extra” hour. They also recommend getting outdoor light at appropriate times, following a relaxing wind-down routine, and limiting caffeine and screen use before bed; the article notes that evening light may affect serotonin and melatonin.
In short
- The clock change can disrupt sleep and mood for about a week.
- Shift routines gradually and avoid a late night.
- Outdoor light and calming bedtime habits may help.
Explained simply
Daylight saving time is the seasonal change when clocks move forward in spring and back in autumn. The clock change alters the time shown on the clock, but the body’s internal clock adjusts more gradually to changes in light and daily routines.
Sleep helps regulate appetite, mood and other aspects of health, so a temporary shift in sleep patterns can affect how people feel. Daylight also influences the body’s sleep-wake cycle, which is why routines around light, meals and bedtime can matter as the days get darker.