Experts Advise Sleep Adjustments as Daylight Saving Time Ends

As daylight saving time concludes, health experts are providing recommendations to help individuals adjust their sleep schedules and protect their well-being. The transition, involving turning clocks back, can disrupt the body's natural internal clock, potentially leading to difficulties falling and staying asleep, and impacting mood and energy levels.

Dr. John La Puma, a physician specializing in nature-based medicine, notes that the body's internal clock does not automatically synchronize with the time change. For approximately a week, individuals may experience waking up an hour earlier than usual, feeling hungry or sleepy at adjusted times, and a significant reduction in daylight hours during the afternoon. This shift can necessitate increased caffeine consumption to maintain alertness.

To ease this transition, La Puma suggests gradually shifting daily routines in small increments. Beginning on Friday, individuals can adjust their bedtime, meal times, and wake-up times by approximately 15 minutes each day. For instance, someone who typically goes to bed at 10 p.m. could shift to 10:15 p.m. on Friday and 10:30 p.m. on Saturday, before the official time change.

Dr. Saema Tahir, a sleep medicine doctor in New York City, advises caution regarding activities on the night of the time change, particularly if it coincides with social events like Halloween. She recommends limiting alcohol and caffeine intake, especially in the hours before bed, as these substances can disrupt sleep quality in the latter half of the night, potentially exacerbating fatigue.

Exposure to light is a critical factor in regulating the body clock. La Puma emphasizes the importance of seeking outdoor light at specific times. Late-afternoon sunlight can signal to the body that the day is longer, helping to shift the internal clock later. Once adjusted, Tahir recommends getting natural light exposure within an hour of waking each day throughout the winter to support mood and alertness.

Establishing a consistent wind-down routine before bed can also promote better sleep hygiene. La Puma suggests engaging in relaxing activities such as reading a physical book, drinking herbal tea, taking a bath, or using aromatherapy. These practices signal to the brain and body that it is time to prepare for sleep.

Further recommendations include limiting caffeine consumption after noon and avoiding screens at least an hour before bedtime. The light emitted from electronic devices can suppress melatonin production, a hormone essential for sleep regulation, even when using night mode settings.

Maintaining a consistent sleep schedule after the time change is crucial. La Puma highlights a study indicating that individuals with regular sleep and wake times have a significantly lower risk of mortality, including reduced risks of heart attack and stroke. Consistency in wake-up times, even on weekends, is particularly important.

The National Institutes of Health advises individuals experiencing persistent sleep difficulties, excessive daytime fatigue, or sleep loss that interferes with daily life to consult a healthcare provider.