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Fall Back, Sleep Well: Making a Smooth Transition at the End of Daylight Saving Time

Updated: Dec 4, 2023

As the end of daylight saving time approaches, we can look forward to an extra hour of sleep. Yet, this seemingly small change can have a big impact on our sleep and overall well-being. How can we make this transition smooth and restful? In this post, we'll explore the effects of the end of daylight saving time on your sleep and offer practical tips to ensure a peaceful and rejuvenating night's rest.

daylight savings time

The Impact of the Time Change on Your Sleep


As we set our clocks back an hour and transition out of daylight saving time, our circadian rhythm may be disrupted. Our internal body clock responsible for regulating our sleep-wake cycle is closely tied to the natural light-dark cycle. When the time is changed abruptly, our bodies may take some time to adjust, leading to potential sleep disturbances.


Additionally, when daylight hours decrease, our mood and well-being can be impacted. The reduction in natural light can lead to symptoms of Seasonal Affective Disorder (SAD), which can affect our sleep and overall health.


Tips for a Smooth Transition

  1. Gradual Adjustment: Begin adjusting your sleep schedule a few days before the time change. Go to bed and wake up 15-30 minutes earlier each day until your body is in sync with the new time.

  2. Bedtime Consistency: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. This will help regulate your circadian rhythm.

  3. Embrace the Morning: Spend time outdoors during daylight hours, especially in the morning, or try to get at least 15-20 minutes near a large window. Exposure to natural light in the morning helps signal to your body that it's time to wake up.

  4. Limit Screen Time: Reduce exposure to screens, such as phones, computers, and TVs before bedtime. The blue light emitted from screens can interfere with your ability to fall asleep.

  5. Relaxation Rituals: Establish calming pre-sleep rituals to wind down before bedtime. This might include reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing.

  6. Mind Your Diet: Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt your sleep patterns. Instead, opt for a soothing herbal tea or warm milk.

Embrace the Opportunity


With the earlier arrival of darkness in the evening, it's an ideal time to focus on improving your sleep hygiene and creating a comfortable sleep environment. Consider investing in blackout curtains to make your bedroom conducive to sleep, and ensure your mattress and pillows provide the support you need for a restful night.


The end of daylight saving time doesn't have to disrupt your sleep patterns. By following these tips, you can make a smooth transition and continue to enjoy restful nights and energized days. Embrace the change and use it as an opportunity to prioritize your sleep health.


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