It’s almost time to turn the clocks back, as daylight saving time (DST) ends at 2 a.m. local time on Sunday, Nov. 3, 2024.
While we technically regain an hour of sleep this weekend, it can be challenging to feel bright-eyed and bushy-tailed when waking up to darkness. The end of DST disrupts our circadian rhythm, which dictates sleep patterns and encourages tucking in when the sky is dim and rising and shining with the daylight.
Experts say being awake before sunrise is not good for mental or physical health. A sleep deficit caused by the time change can affect thinking, decision-making and productivity.
In fact, two in five Americans will experience “daylight saving scaries” when preparing to change the clocks this week — and with good reason.
“We don’t really know the specific reason for increases in heart disease and stroke during the daylight saving time change, but it likely has something to do with the disruption to the body’s internal clock or its circadian rhythm,” Dr. Donald Lloyd-Jones, former president of the American Heart Association, said in 2022.
While turning the clocks back doesn’t tend to be as rough on our bodies as springing forward, the end of DST can still result in lower energy, overeating and seasonal affective disorder (SAD).
The end of DST often marks the onset of SAD, which affects up to 5% of the adult population, according to the Cleveland Clinic.
As we march into the dark dawn of winter, experts are sharing six ways to improve sleep hygiene and mood to guarantee better rest and mornings.
Get right with light
Experts agree that the single best way to feel alive when your AM alarm goes off is to expose yourself to a light source as soon as possible.
Light exposure diffuses melatonin, the sleep hormone, making you feel more awake and less groggy. Throwing open the curtains and letting the light in during spring and summer is easy, but fall and winter call for different tactics.
Consider investing in a lightbox or sunrise alarm that simulates a natural sunrise. By mimicking the natural light exposure that influences our internal clock, these alarms aim to create a gentler waking experience that can help us get up and go.
Get moving
Just as sunlight clears out melatonin, physical activity increases core temperature and triggers the release of cortisol.
The so-called stress hormone makes you feel more alive/awake and less inclined to curl into the fetal position under your weighted blanket.
Bonus: There’s no need to go full bore into a HIIT workout first thing in the morning (but by all means, you do you).
Fiona Barwick — director of the Sleep & Circadian Health Program at Stanford University — told SELF magazine this month that any amount of movement, including stretching you can do from the comfort of your comforter, counts towards feeling awake, “Pick a form of movement you like, pick an amount of time you feel confident you can do, and then that’s what you do.”
Get outside
While we may not be able to experience daylight first thing, we can make a point to soak it up throughout the day.
“To synchronize the new light-dark cycle with your circadian clock, try to get as much late-afternoon sun exposure before switching the clock back and as much morning sun as possible after switching the clocks to help ease the transition,” Dr. Funke Afolabi-Brown, sleep medicine physician and founder of Restful Sleep MD, told Sleep.com this month.
“The reason why is that this provides a gradual shift of the internal clock in anticipation of the change,” Afolabi-Brown added.
Adjust your sleep schedule and limit blue light
To help minimize the effects of the end of DST on your body, Afolabi-Brown recommends going to bed and waking up 15 minutes later each day leading up to the change.
Medical experts also recommend ceasing screen time 30 minutes before bedtime.
Louisiana hand surgeon Nick Pappas shares, “Limiting screen time (which emits blue light) 30 minutes before bedtime can help you sleep better by not inhibiting the production of melatonin, your sleep hormone.”
This enforced digital detox is supported by science, as smart devices and screen time have been linked to insomnia, poor sleep quality and depressive symptoms.
The takeaway? Power down for powerful sleep, especially when the onset of winter threatens your slumber quality.
Eat dinner in the early-bird window
Adjusting your evening meal to an early-bird interval can improve sleep and aid digestion.
The “early-bird approach” calls for timing your last meal between 5 p.m. and 7 p.m., allowing you to align with your body’s natural circadian rhythm and leaving time for an after-dinner stroll.
Eating a nutrient-dense meal is also crucial to sweet slumber. Foods with high fat or acid content, caffeine and spicy flavors are more likely to cause indigestion and heartburn, making it difficult to fall asleep and maintain slumber.
Foods that encourage better sleep tend to have a good balance of lean protein, fiber and complex carbohydrates.
Take a walk before sunset
After tucking into your nutritious early bird dinner, consider walking in the dimming daylight.
This activity not only increases your light exposure and improves digestion, but it can aid in a restful night’s sleep.
