The best part of changing the clocks when we “fall back” as daylight saving time ends is the extra hour of potential sleep. So why do you feel so out of it? It turns out, any change in sleep patterns can disrupt our schedule and leave us groggy, according to experts. For some, it’s not a big deal, but for others it can come with real problems.
Research has linked time changes to an increased risk for heart attacks and strokes, and while most of that is related to turning clocks forward in the spring, a study from Denmark finds changing back to standard time in the fall is associated with an increase in depressive episodes. Another recent study shows that poor sleep caused by the time change can make existing issues, like anxiety, depression and seasonal affective disorder worse.
The thing is, good, restful, regular sleep is essential for our health and our bodies do best if our schedule is consistent, according to Dr. Lois Krahn, a Mayo Clinic sleep medicine expert. When daylight saving time ends, it can take from a day to up to a week for some people to adjust. Until then, they may feel out of it, but these expert-backed tips can help.
- Stick to your daily schedule - Following your usual schedule will help you adapt faster.
- Go touch some grass - Getting outside and soaking up some sunlight, or even just sitting by a window to catch some rays, will help to reset the body’s internal clock.
- Avoid taking naps - We know it’s tempting, but a mid-day snooze can keep you from getting to bed early enough at bedtime.
- Use good sleep techniques - The Sleep Foundation recommends keeping a steady sleep schedule, having a regular bedtime routine, avoiding caffeine in the afternoon and evenings, not doomscrolling, and using a sleep mask and earplugs.⠀
Getty Images