Tips for adjusting to the end of daylight saving time

DAYLIGHT SAVING TIME officially ends November 3, meaning we turn the clocks back one hour, and days become shorter and darker. 

Although most people enjoy gaining an extra hour of sleep during this time of the year, sometimes the time shift causes unintended consequences on our body’s clock. The change impacts the body’s circadian rhythm, which is the natural 24-hour cycle of physical, mental and behavioral changes. 

The human body expects things like sleeping, waking up and eating to happen at certain times during the day based on sunlight. When there is a change in this routine, even by one hour, the circadian rhythm gets dysregulated. 

It can be challenging to adjust, and the daylight shift can also lead to health problems, including seasonal affective disorder, or SAD, commonly referred to as seasonal depression. 

Here are some ways to help make the transition easier. 

Continue regular routines 

Someone who is already sticking to a consistent sleep routine is less likely to be affected by the time change. Going to bed early and waking up at the same time every day, avoiding caffeine after noon and avoiding electronic devices two hours before bedtime can help build a consistent sleep routine.

Take advantage of sunlight during the day 

It’s important to take advantage of as many daylight hours as possible as the days begin to get dark earlier. Sunlight exposure during the day helps us push through the dark evenings. 

Incorporate exercise to boost energy 

Regular physical activity can improve your mood and offer an energy boost. Exercise produces endorphins, which are the “feel good” chemicals. This impacts all of our cellular functions, including improving concentration and regulating sleep. It’s important to note that exercising too close to bedtime may interfere with sleep. Avoid exercise within four hours before regularly scheduled bedtime.

ROBERT J. MURRAY, D.O., is a sleep physician at the UK HealthCare.