How to Adjust to Daylight Saving Time

The end of daylight savings time has one big draw: extra sleep. During the end of daylight savings time, which occurs in the fall — this year on Nov. 3 — the clock “falls back,” meaning at 2 a.m. we set the clocks back one hour, to 1 a.m. That means we get to sleep in an additional hour (unless you have pets or kids, who may be up at their usual wake-up time). And while an hour may seem like no big deal, the truth is that it can really throw off your circadian rhythms, and you may need help adjusting to the DST time change.

“On November 3, our clocks will be rolling back one hour, which may make it difficult for many to sleep because our internal biological clock, our circadian rhythm, is very sensitive to adjustments to our sleep schedule,” says sleep expert Chelsie Rohrscheib, PhD. “The main hormone that regulates our circadian rhythm is melatonin, so using techniques to help promote melatonin production in the brain may help the time adjustment go easier,” she explains.

Luckily, there are science-backed tips (that actually work!) to keep you feeling and functioning better when the time shifts, says sleep expert Jeff Kahn, MS. His suggestion? Make gradual adjustments in advance so your body has time to adequately adapt.

Ahead, five expert-back tips to successfully make it through daylight saving time and ease the transition into the darker months of the year.

Experts Featured in This Article

Chelsie Rohrscheib, PhD, is a neuroscientist and head sleep expert at Wesper, a sleep-testing platform designed to provide personalized sleep data.

Jeff Kahn, MS, is a sleep expert and cofounder of the sleep tracker app, Rise Science.

Jade Wu, PhD, is a behavioral sleep medicine specialist and Mattress Firm sleep adviser.

How to Adjust to Daylight Savings Time

Adjust Your Sleep Schedule Early

Even though the clocks “fall back” and you get one extra hour of sleep while still waking up at your regular time, it can be disorienting. To kick-start your new routine, start adjusting your sleep schedule in the days leading up to the clock change, says Kahn. In the few days leading up to Nov. 3, consider pushing back your bedtime and wake time by 5 to 15 minutes each day to help your body adjust, he suggests. Pushing back dinner can also help your circadian rhythms start to make the shift. “This gradual approach minimizes the abrupt disruption to your sleep-wake cycle and eases the transition,” he says. If you have kids, this approach can be especially helpful to help them cope with the change.

Prioritize Natural Light

“Light exposure during the day is your best friend,” says Jade Wu, PhD, a behavioral sleep medicine specialist and Mattress Firm sleep adviser. “Get outside for at least 20 to 30 minutes during daylight hours, and try to be near a bright window as much as possible if you have to be inside during the day,” she explains. A sunrise-simulating alarm clock like the PS Alarm Clock ($26) may also help.

Sunlight first thing in the morning also suppresses melatonin production and sets your circadian clock, so you sleep better at night and feel more energetic during the day, Dr. Rohrscheib adds.

Exercise in the Morning

Dr. Rohrscheib recommends planning your sweat sessions for the a.m. “This will help energize you while you adjust to your new sleep schedule, and exercise releases high amounts of cortisol and endorphins, which are very wake promoting,” she explains. Just walking is super beneficial. A 30-minute walk outside in the sunlight can also do wonders for your energy levels, Dr. Wu adds.

Limit Caffeine

You may be tired and ready to crawl under the covers when it gets dark at 5 p.m. (sob), but limit your caffeine consumption 10 to 12 hours before bed, says Kahn. Too much caffeine close to bedtime can disrupt your natural sleep-wake cycle making it difficult to fall asleep and stay asleep, he explains.

Maximize Sleep Hygiene

Regular sleep patterns can help you fall asleep on time each night, so optimize your bedroom for the best sleeping conditions, says Kahn. “Keep the room cool, dark, and quiet, and consider blackout curtains to block out early morning sunlight, earplugs or a white noise machine to reduce noise disruptions, and a comfortable mattress,” he says. “A conducive sleep environment supports uninterrupted sleep even during the clock change,” he adds. If sunlight is interfering with your shut-eye, Dr. Wu also recommends a sleep eye mask.

Additionally, avoid bright lights in the hour leading up to your bedtime, Dr. Rohrscheib says. “Light stimulation in the eyes suppresses melatonin production in the brain and high levels of brain melatonin are essential for regulating the circadian rhythm and initiating sleep,” she says.

Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.