How the Fall Time Change Affects Your Sleep and How to Prepare

As fall settles in and the days grow shorter, we’re reminded that the clocks will soon be “falling back” an hour. For many, this extra hour of sleep sounds like a gift, but the shift in time can disrupt your internal body clock, leaving you feeling groggy or out of sync. Understanding how the time change affects your sleep and preparing for it can help you make the most of this seasonal shift without missing a beat. Here’s what you need to know about the fall time change and how to make a smooth transition. Why the Time Change Disrupts Your Sleep Our bodies operate on a natural cycle known as the circadian rhythm, an internal clock that regulates when we feel alert and when we feel sleepy. This rhythm is primarily influenced by light, so when we shift our clocks, our bodies can get confused. With the end of daylight saving time in the fall, the sun rises earlier and sets earlier, impacting our exposure to natural light. According to the National Institutes of Health (NIH), even a one-hour change can disrupt your sleep cycle, leading to difficulties falling asleep or waking up at the “wrong” time. This can affect sleep quality, mood, and productivity, especially in the days immediately following the time change. The Impact of Less Daylight on Your Mood and Energy As the clocks shift, we often lose an hour of evening daylight, which can have a significant impact on mood and energy. When it gets dark earlier, we experience increased levels of melatonin, the hormone that signals our body to wind down for sleep. This can lead to feelings of drowsiness or fatigue earlier in the evening than we’re used to, making it challenging to stay alert during evening activities or social events. Seasonal affective disorder (SAD), a type of depression related to seasonal changes, is also more prevalent in the fall and winter months due to reduced sunlight exposure. Adjusting your routine to account for these changes can help keep your energy up and your mood balanced. How to Prepare for the Fall Time Change While the time change may disrupt your routine initially, there are steps you can take to ease into the transition and maintain your sleep quality: Gradually Shift Your Sleep Schedule In the days leading up to the time change, try adjusting your sleep and wake times by 10 to 15 minutes earlier each day. This gradual shift helps your body slowly adjust, so when the clocks do change, your body is already closer to the new schedule. Maximize Morning Light Exposure Natural light is one of the best ways to help your body adjust to a new schedule. Aim to spend time outside in the morning, whether by taking a walk or enjoying breakfast near a window. Exposure to sunlight in the morning helps regulate your circadian rhythm, signaling your body to be alert during the day and naturally wind down as evening approaches. Create an Evening Routine that Reduces Blue Light With darkness arriving earlier, the temptation to fill those evening hours with screen time increases. However, blue light from screens can interfere with melatonin production, delaying your body’s natural sleep signals. Try to limit screen time in the hour or two before bed, or use blue light filters on your devices. Instead, opt for relaxing activities like reading, meditation, or a warm bath to help ease into the night. Set Up a Sleep-Friendly Environment A comfortable sleep environment is essential, especially as your body adjusts to the time change. Keep your bedroom cool, quiet, and dark to promote quality rest. Consider using blackout curtains to maintain consistent darkness as the season shifts, and add cozy, breathable bedding for warmth without overheating. Adjust Meal Times Gradually Our eating schedules also influence our circadian rhythm. If you typically eat dinner at a certain time, try adjusting it by 10-15 minutes earlier each day before the time change. This way, your body will be more prepared for the shift, helping you avoid disruptions in digestion or late-night hunger. Fall Into a Restful Sleep Routine Transitioning smoothly into the fall time change means listening to your body and supporting it with a consistent routine. Small adjustments, like waking up with natural light and limiting screen time, can make a significant difference in how well you adapt to the change. And remember, your bedding can make all the difference as you settle into a new schedule. Sweet Zzz’s Bamboo Sheets, made from natural, breathable fibers, are perfect for adapting to seasonal changes. They’re designed to regulate temperature, keeping you cozy yet cool as the nights get colder, so you can rest comfortably without overheating. The soft, eco-friendly material provides a gentle, soothing sleep environment that supports your body’s natural rhythms, helping you adjust smoothly to the time change. Final Thoughts The fall time change is an opportunity to reset and embrace new routines as the seasons shift. By preparing your body and environment for the transition, you can enjoy the extra hour of sleep without the grogginess. Embrace the change with small, intentional adjustments, and let the season work for your rest—not against it.