Daylight Saving Time Change May Disrupt Sleep Schedules, Expert Warns

As daylight saving time approaches its end, experts are advising on how to navigate the shift that can disrupt sleep patterns and the body's internal clock. On Sunday, November 1, at 2 a.m., clocks in most of the United States will fall back one hour, granting an extra hour of sleep. However, this change can be jarring for the body's natural rhythm.

Dr. Pedram Navab, a neurologist and sleep medicine specialist, explained that while the clock grants an additional hour, the brain does not adjust immediately. "Light, wake time and daily habits tell your body when it’s time to sleep," Navab stated. He noted that it typically takes the body three to four days to adjust to the time change.

To ease the transition, Navab recommends several strategies. Maintaining a consistent wake time is crucial; if one wakes early after the change, it's advised to get out of bed rather than sleep longer to compensate, as this can further disrupt the circadian rhythm. Soaking up sunlight upon waking and seeking daylight in the afternoon can also help.

Before bedtime, dimming bright lights and screens, such as phones and computers, is advised. If a person uses the television for background noise to fall asleep, Navab suggests not changing that habit. For those particularly sensitive to schedule shifts, he recommends gradually shifting sleep and mealtimes later by 15 minutes each day over four days.

Navab also highlighted increased caution needed during evening commutes, as darkness arrives earlier, posing risks for both drivers and pedestrians.

Regarding sleep aids, Navab favors melatonin over sleeping pills. He suggests a low dose of over-the-counter melatonin, around one milligram, and recommends magnesium glycinate and Vitamin D as daily supplements. Navab also advocates for a 12-hour overnight fast, which includes the two hours before bedtime, eight hours of sleep, and two hours after waking.

He advised against heavy, sugary, or greasy foods close to bedtime, recommending lighter options like tart cherry juice or yogurt if a snack is needed. Consistent bedtime routines are important, and while silence is ideal, soft background noise like a television can be soothing for some.

Navab also suggested keeping a notebook by the bed to jot down worries and then setting them aside until the next day. He advised also writing down positive experiences to foster a better attitude. "Your sleep is one of the most important factors in keeping your mind and body at its best," Navab concluded. "If a person doesn’t take care of themselves during a time change and lets their personal situations, medications or food get in the way of sleep, it will keep sleep away and make the next few days difficult to navigate."

Navab is the author of "The Alchemy of Sleep: The Science, Mystery & Magic of a Good Night’s Rest."