As daylight saving time comes to an end, experts offer strategies to help mitigate sleep disruptions and maintain overall health during the transition.
As the clocks turn back at the end of daylight saving time, many people may experience disruptions in their sleep patterns and mood. Dr. John La Puma, a California physician and expert in nature-based medicine, emphasizes that while some studies suggest potential cardiovascular benefits from the fall time change, the abrupt loss of evening sunlight can negatively impact serotonin and melatonin production, leading to feelings of depression.
Dr. La Puma explains that the body’s internal clock does not automatically adjust to the new time. “When the clocks change, your body clock is still on the old time,” he noted. This misalignment can result in common effects such as waking up an hour early, feeling hungry sooner, and experiencing increased sleepiness earlier in the day. The early onset of darkness can also contribute to a feeling of fatigue, making it necessary for some to rely on caffeine just to feel alert.
To ease the transition after the time change, Dr. La Puma recommends making small adjustments to daily routines. With the clocks turning back overnight on Saturday, he suggests that individuals begin shifting their bedtime, meal times, and wake-up times in small increments on Friday. For example, if someone typically goes to bed at 10 p.m., they could aim for 10:15 p.m. on Friday and 10:30 p.m. on Saturday, prior to the time change. This gradual adjustment can help the body acclimate more comfortably to the new schedule.
Dr. Saema Tahir, a sleep medicine specialist in New York City, advises caution during the transition, particularly since the time change coincides with Halloween. She warns against staying up late and consuming alcohol, as many might mistakenly believe that the extra hour of sleep compensates for a late night. “Keep alcohol moderate, finish drinking a few hours before bed, and avoid caffeine after early afternoon,” she advises. “Alcohol may initially make you drowsy, but it disrupts sleep during the latter part of the night. Caffeine can linger in your system for hours, leading to increased fatigue on Sunday.”
Outdoor exposure is another crucial factor in adjusting to the time change. Dr. La Puma emphasizes the importance of getting outside at specific times of the day. He recommends spending time outdoors in the afternoon, as late-day sunlight signals to the body that the day is still ongoing, helping to shift the internal clock later. Once individuals have adjusted to the new time, Dr. Tahir suggests seeking outdoor light within an hour of waking each day throughout the winter months. “Light is the strongest signal the body clock receives,” she explains. “Evening light pushes the clock later, which is beneficial for the ‘fall back’ adjustment, while morning light helps maintain stability during the darker months and supports mood and alertness.”
Establishing a relaxing bedtime routine can also promote a consistent sleep schedule. Dr. La Puma recommends engaging in calming activities that signal to the body that it is time to wind down. Options may include working in a paper workbook, sipping chamomile tea, taking a warm bath, or using aromatherapy—practices he discusses in his book, “Indoor Epidemic.” “These specific activities tell your brain and body, ‘I’m winding down so I can go to sleep,'” he notes.
Limiting caffeine intake after noon and reducing screen time at least an hour before bedtime are additional strategies Dr. La Puma advocates. He warns that the blue light emitted from screens can suppress melatonin production, which is essential for signaling sleep. Even using night mode may not fully mitigate this effect.
Once the clocks change, maintaining a consistent wake-up time is vital, even on weekends. Dr. La Puma advises individuals to choose one wake-up time and stick to it every day. “Pick one wake-up time and keep it every day, weekdays and weekends,” he stresses. He cites an eight-year study involving approximately 60,000 participants, which found that consistent sleep and wake times were associated with a 19% lower risk of death. “So, sleep and wake times have important effects on heart attack, stroke, and cardiovascular mortality,” he adds.
For those experiencing ongoing difficulties with falling or staying asleep, frequent daytime fatigue, or sleep loss that interferes with daily activities, Dr. La Puma recommends consulting a healthcare provider. According to the National Institutes of Health, addressing sleep issues promptly can help improve overall health and well-being.
As daylight saving time comes to an end, implementing these strategies can help individuals navigate the transition more smoothly and protect their sleep health.
According to Fox News Digital.