How to adapt to the fall time change

This Sunday, clocks will go back one hour starting at 2 a.m., marking the end of Daylight Saving Time in 2024. Daylight Saving Time is a 238-day event that includes spring, summer, and half of fall. The clocks are changed to extend and make better use of the daylight hours so that darkness sets in later. This is how it works:

Spring-Summer Time “Spring Forward”: On the second Sunday in March, clocks move forward one hour at 2 a.m. We lose an hour of sleep due to more daylight and shorter night hours.

Fall back: On the first Sunday in November, clocks go back one hour at 2 a.m. With shorter daylight hours and longer night hours, we gain an hour of sleep.

How the time change affects sleep

Setting our clocks forward an hour might not seem like a big deal, but experts have explained that the time change can affect circadian rhythms, the internal clock that helps control sleep and other biological processes. When circadian rhythms change, it can impact our sleep-wake cycle and seriously impact sleep, including sleep loss and severe mood swings. Lack of sleep can lead to problems learning, concentrating and reacting. Although there are fewer adverse health effects associated with daylight saving time in the fall, people still often feel sluggish and tired after the time change, explains the Sleep Foundation. So an hour more sleep may not result in better rest or eliminate our sleep debt after a night.

*Sleep debt is the cumulative effect of inadequate sleep over days or weeks. It affects people with chronic lack of sleep, insomnia or sleep disorders.

If we prepare now, we can manage the transition well and avoid possible disruptions during summer time in the fall. Some helpful tips include incorporating mindful techniques, improving sleep hygiene, and reducing sleep disturbances. But we also need to examine and consider what works best for us. A targeted approach is needed to achieve good sleep and improve overall health.

Why the time change affects your sleep

Even though the fall time change may not disrupt sleep as much, it can still impact sleep habits. Seasonal time changes, whether in fall or spring, have always affected sleep quality, although daylight saving time is an easier transition in the fall. There is increasing pressure from scientists and health experts to eliminate seasonal time changes in favor of a permanent standard time as this best aligns with human circadian biology. The American Academy of Sleep Medicine (AASM) explained that the human biological clock is responsible for daylight saving time affecting sleep. In an article published in the Journal of Clinical Sleep Medicine, the AASM explains that the timing of light and darkness, which determines sleep and wake cycles, regulates the human biological clock. “Daylight saving time can cause a misalignment between the biological and environmental clocks, resulting in significant health and safety issues, particularly in the days immediately following the annual daylight saving time change.” Most of the United States observes daylight saving time. Therefore, eliminating seasonal time changes will require a Herculean effort.

Why the time change causes more sleep problems

The Sleep Foundation explains that many people feel refreshed and more alert during the fall summer season. Still, some people, particularly those with seasonal affective disorder (SAD), a form of depression that is typically associated with shorter days and less sunlight in the fall and winter, may have more sleep problems. There is a strong connection between SAD and various factors such as abnormal sleep, circadian rhythms and insufficient sun exposure. Therefore, choosing the best treatment for you is the first step in managing SAD this season. A new study published in the Journal of Affective Disorders found that phototherapy (light therapy) was significantly more effective than other intervention groups or control therapies such as antidepressants, cognitive behavioral therapy and negative ion generators. Further research is needed to evaluate the long-term effectiveness and safety of different treatment approaches for SAD.

Summer time in fall 2024 is just around the corner. Let's take this opportunity to cope with the time change, practice healthy habits and sleep better at night.