Daylight saving time ends soon. How to help your body adjust, circadian rhythms explained

C. A. Bridges, USA TODAY NETWORK - Florida
·6 min read

For most people, it seems that falling back an hour at the end of daylight saving time on Nov. 5 will be a temporary annoyance. You'll have to hunt down all the non-electronic clocks in the house and try to remember how to set the time on the microwave, but unlike the spring change, you'll get an hour back to sleep, take a walk or binge even more TV. All good, right?

But any change in sleep patterns can be disruptive and for some people it can mean real problems. Some studies have shown an increased risk for heart attacks and strokes with time changes, and a 2016 study of psychiatric hospitals in Denmark found that “the transition from summer time to standard time was associated with an 11 percent increase ... in the incidence rate of unipolar depressive episodes.”

In a country full of sleep-confused drivers, it's even more dangerous on the roads following a time change. In 2001, a study of 21 years of fatal automobile accidents in the U.S. showed "a significant increase in number of accidents" both on the Monday after the spring shift into DST and on the Sunday of the fall shift back out of it.

"Studies done on different continents show that the rate of motor vehicle accidents increases after the clocks change in many different parts of the world," said Dr. Lois Krahn, a Mayo Clinic sleep medicine expert.

Good, restful sleep is important for our health. "Sleeping less than seven hours a night is associated with weight gain, diabetes, high blood pressure and depression," the Mayo Clinic says. "Lack of sleep also can affect your immune system and your heart health."

Why does daylight saving time mess with our bodies? What are circadian rhythms?

We all have an inner clock that tells us when it's time to go to sleep and when it's time to get up. It's called the circadian rhythm, and it's naturally aligned with the 24-hour cycle of day and night. When it's thrown off, experts say it can create significant sleep problems and can affect other types of physical and mental health.

"Humans do best if our schedule is consistent," Dr. Krahn said, "and we go to bed at the same time and get up at the same time each night, day after day, because that's when our clock is really optimized."

Circadian rhythms (from the Latin phrase "circa diem," meaning "approximately a day") tell your body when to regulate hormones, when to produce proteins for digestion, and when to produce melatonin, which promotes sleep. Think of it like a series of perfectly calibrated timers in your body that know how and when to optimize your bodily systems. Now jerk all those systems back and forth an hour or so. Anyone who's ever had to change their work schedule or flown to different time zones knows how your body reacts to enforced time changes: not well.

But this time change is one we can see coming, and so there is time to prepare. Here are some things to try.

1. Start adjusting your bedtime before daylight saving time changes

You should be trying to maintain a regular sleep schedule anyway, so just start tweaking your bedtime to get closer to what it's about to be. Four days out, start going to bed and getting up the next morning 15 minutes later than usual (if you have that option).

Keep adding 15 minutes up till Nov. 5, and try to avoid staying up late that Saturday night to take advantage of the extra time.

If you don't have the option to sleep a little later the days before, get up when you usually would (now an hour earlier in the day) and plan to to bed an hour earlier that night, to help get you back on track for Monday morning.

An incremental change to bedtimes also helps children adjust to the new time, according to parents.com.

2. Take it easy Sunday, Nov. 5, 2023, when daylight saving time ends

Don't plan anything major for Sunday, especially in the evening when you're likely to get drowsy earlier. You might even consider a short nap early in the afternoon to help get you back into your regular schedule that night.

Experts say it can take up to a week for some people to fully adjust to the new time so don't be surprised if you continue to feel out of sorts the next few days. Avoid long drives or important meetings in the beginning of the week.

3. Get outside

Your circadian rhythm strongly responds to light and dark, so jumpstart it by getting outside as soon as possible. Try to avoid using the extra hour to sleep more. Take a walk instead, or hit the beach, or get some gardening in, or just sit outside and enjoy the morning. if it's too cold out, sit by a window and soak in some sun.

Fall also can be a time for a type of seasonal affective disorder, when the change in season and the reduced amount of sunlight can trigger depression. More exposure to sunlight, among other therapies, can help relieve the symptoms for some people.

4. Use good sleep techniques

To make it easier to slip back into a dependable sleep schedule, make sure you're not making it harder for yourself. SleepFoundation.org has some suggestions:

  • Keep a steady sleep schedule on both nights and weekends.

  • Develop a routine for getting ready for bed each night. A set pattern helps your body settle into sleep mode.

  • Avoid caffeinated and alcoholic beverages in the afternoon and evenings.

  • Eat a healthy diet, have dinner at least a few hours before bed, and skip heavy or spicy foods in the evening.

  • Put down the phone or tablet. Doomscrolling (endlessly scanning social media, often taking in distressing information) can keep you tense and alert, and the light from the screens can interfere with your body trying to gear down for the night. Grab a book, instead.

  • Turn down the light and sounds as much as you can, or use a sleep mask and earplugs. Apps or devices that play white noise, audiobooks or restful music can help, especially if you play the same ones every night.

  • Make sure you have a good mattress, comfortable bedding and a pleasant temperature in your room.

Daylight savings 2023: When does the time change?

Daylight saving time, which began on Sunday, March 12, ends Sunday, Nov. 5, at 2 a.m. when clocks fall back one hour to 1 a.m.

This article originally appeared on The Daytona Beach News-Journal: 2023 daylight savings, fall back: Tips to adjust your sleep schedule