The end of daylight saving time might feel like a gift—an extra hour of sleep! But let’s be real: that extra hour can mess with your body’s internal clock more than you’d expect. While some of us relish the idea of sleeping in, others (looking at you, parents and pet owners) might not even notice the difference. The sudden shift in light exposure and schedule can leave you feeling groggy, disoriented, or even wide awake at the wrong times. So, how do you make the transition smoother? Science has some answers.
Adjust Your Sleep Schedule Early
That extra hour sounds great in theory, but your body doesn’t just flip a switch and adapt. Sleep expert Jeff Kahn suggests easing into the change by gradually shifting your bedtime and wake-up time in the days leading up to the clock change. Try moving your schedule back by 5 to 15 minutes each night—this slow adjustment helps your circadian rhythm adapt without the shock of a sudden one-hour jump. If you’ve got kids, this method is especially useful since their sleep patterns are even more sensitive to disruption. And hey, if you can swing it, adjusting meal times can also help signal your body that change is coming.
Prioritize Natural Light
Sunlight is like nature’s caffeine—it tells your brain it’s time to be awake. Behavioral sleep specialist Dr. Jade Wu recommends soaking up at least 20 to 30 minutes of daylight, especially in the morning. If you’re stuck indoors, park yourself near a bright window. And if mornings are dark where you live, consider a sunrise-simulating alarm clock to trick your brain into thinking the sun’s up. Dr. Chelsie Rohrscheib adds that morning light suppresses melatonin (the sleep hormone), helping you feel more alert during the day and sleep better at night.
Exercise in the Morning
If you’re dragging through the post-time-change slump, a morning workout might be your secret weapon. Dr. Rohrscheib explains that exercise releases cortisol and endorphins—both of which help wake you up and boost energy. You don’t need to go full CrossFit; even a brisk 30-minute walk outside can do the trick. Plus, combining movement with sunlight? Double win for your circadian rhythm.
Limit Caffeine
When the sun sets at 5 p.m., it’s tempting to reach for another cup of coffee to power through the evening. But Kahn warns that caffeine too close to bedtime can backfire, making it harder to fall asleep and stay asleep. Aim to cut off caffeine 10 to 12 hours before bed—so if you hit the hay at 10 p.m., that means no coffee after noon. If you need an afternoon pick-me-up, try a caffeine-free alternative like herbal tea or a quick walk instead.
Maximize Sleep Hygiene
Your sleep environment plays a huge role in how well you adjust. Kahn suggests keeping your bedroom cool, dark, and quiet—blackout curtains, earplugs, or a white noise machine can help block out disruptions. If early morning light is creeping in, a sleep mask might be your new best friend. And in the hour before bed, Dr. Rohrscheib advises avoiding bright lights (yes, that means putting down your phone) since they suppress melatonin production, making it harder to drift off.
Adjusting to the end of daylight saving time doesn’t have to be a struggle. With a little planning—shifting your sleep schedule, soaking up sunlight, timing caffeine right, and optimizing your sleep space—you can make the transition smoother and keep your energy levels steady. So go ahead, enjoy that extra hour (if you can), and use these tips to stay sharp as the days get shorter.
