Daylight Saving Time Ends: Doctor Offers 6 Tips to Protect Sleep and Health
As clocks fall back, a sleep expert details strategies to mitigate the negative impacts on the body's internal clock and overall well-being.
Daylight saving time concludes this weekend, marking a shift that experts say can disrupt sleep patterns and affect mood. Dr. John La Puma, a physician and expert in nature-based medicine, outlines six ways individuals can better manage the transition and protect their health.
The end of daylight saving time, often referred to as "falling back," can lead to difficulties in falling asleep and staying asleep. The abrupt reduction in evening sunlight can suppress the production of serotonin and melatonin, hormones crucial for regulating mood and sleep cycles, according to La Puma.
"When the clocks change, your body clock is still on the old time," La Puma explained. "So, for about a week, you wake up an hour early. You get hungry early. You feel sleepy early. It gets dark by five. Afternoon light goes away. You get months of short days. … You need coffee just to feel human. It's not great."
Adjusting Your Schedule
La Puma suggests making small, incremental adjustments to one's daily schedule in the days leading up to the time change. Shifting bedtime, meal times, and wake-up times by about 15 minutes each day can help the body adapt more gradually. For instance, if a person typically goes to bed at 10 p.m., they might move their bedtime to 10:15 p.m. on Friday and 10:30 p.m. on Saturday, before the clocks officially change.
Navigating the 'Extra Hour'
Dr. Saema Tahir, a sleep medicine doctor, cautioned against using the newly gained hour to indulge in late nights or excessive alcohol consumption, particularly as the time change coincides with Halloween. She advises moderating alcohol intake, abstaining from drinking a few hours before bed, and avoiding caffeine in the late afternoon.
"Alcohol makes you drowsy at first but breaks up sleep in the second half of the night," Tahir noted. "Caffeine stays in your system for hours. Together, they can leave you more tired on Sunday than you would be with no time change at all."
The Importance of Light Exposure
La Puma emphasizes the importance of strategic outdoor light exposure. He recommends seeking sunlight, particularly in the late afternoon, as this type of light signals to the body that the day is longer, which can help shift the internal clock later.
Once adjusted to the time change, Tahir suggests continuing to get natural light exposure within an hour of waking each day throughout the winter months. "Light is the strongest signal the body clock gets," she stated. "Evening light pushes it later, which is the direction you need to go for 'fall back.' Morning light keeps it stable over the darker months and supports mood and daytime alertness."
Establishing a Wind-Down Routine
Creating a relaxing pre-sleep ritual can signal to the body that it is time to wind down. La Puma suggests activities such as reading a physical book, drinking chamomile tea, taking a bath, or using aromatherapy. These actions help prepare the mind and body for sleep.
Limiting Screens and Caffeine
Further recommendations include limiting caffeine intake after noon and ceasing screen time at least one hour before bed. La Puma warned that the light emitted from screens can suppress melatonin production, even with features like night mode.
Maintaining Consistency
After the clocks change, maintaining a consistent wake-up time, including on weekends, is crucial. La Puma cited an eight-year study of approximately 60,000 individuals that linked regular sleep and wake times to a 19% lower risk of death, highlighting the significant impact of consistent sleep schedules on cardiovascular health.
Individuals experiencing persistent sleep difficulties, daytime fatigue, or sleep loss that interferes with daily life should consult a healthcare provider, according to the National Institutes of Health.