The end of Daylight Saving Time (DST) is the good one of the two time changes, since we gain the opportunity for an extra hour of sleep instead of losing one. But before you set your clocks back and enjoy that extra rest, it’s important to understand how sudden changes can disrupt your daily routine.
What’s the deal with Daylight Saving Time anyway?
DST was originally created for energy conservation reasons, and to make it so people had more time with light outside after a 9-to-5 job. When DST ends, we get more light in the morning and less at night. Standard time, the time system we’re transitioning to, is better for our body’s internal clocks, or circadian rhythms.
But even if we’re shifting to a better time for our bodies, our rhythms still aren’t fans of sudden shifts, especially when it comes to sleep, light, and food. And these shifts are bound to happen when things set by the wall clock time, like school and work start times, change relative to when the sun rises and sets. As a result, you may find it harder to fall asleep at your usual time or wake up earlier than you’d like.
There are ways to combat the disruption that comes with the end of DST. Here’s a little toolkit to help you navigate this time-change turbulence:
- Light exposure: Keep the overhead lights on longer than you usually would. Just for right now, just while you’re trying to adjust. This will “late-ify” you and help you to sleep in a bit more.
- Gradually adjust: If you wake up earlier than you wish, keep the lights off and hold off on eating until you reach your goal wake-up time.
- Be smart about naps: If you’re feeling extra sleepy after the time change, a short power nap might be just what the sandman ordered—but keep it brief, so it doesn’t interfere with your ability to fall asleep at your new bedtime.
This extra hour might throw off your sleep, but with a little patience and smart strategies, you can help your body adjust. And if you’re looking to stay in sync beyond the time change, try out Arcashift to keep your circadian rhythms aligned year-round!
