Falling Back: Tips for Adapting Your Sleep to Daylight Saving Time

As people in the United States prepare for Daylight Saving Time changes twice a year - "springing forward" in March and "falling back" in November - many wonder how these time shifts will affect their sleep patterns. While falling back appears to give us an extra hour of sleep, and springing forward seems to steal one away, both changes can significantly disrupt our sleep patterns and affect how rested we feel.

Katharine Pentecost, PA-C, MHS, a sleep expert at OU Health’s Sleep Medicine Clinic, offers tips on how to smoothly transition to a new sleep schedule and maintain good sleep hygiene year-round, no matter which way the clocks are moving.

Understanding Your Sleep-Wake Cycle

The circadian rhythm, often referred to as the "body clock," plays a crucial role in regulating numerous physiological processes and behaviors in humans.

“It determines hormone fluctuations throughout the day,” Pentecost said. “So, when we need to be more awake, we're going to have more cortisol. When we're trying to relax and go to sleep, our cortisol is going to dip. When we need to prepare for sleep, our melatonin will be released from our brain."

This internal timing system, which operates on roughly a 24-hour cycle, influences not only sleep-wake patterns but also affects body temperature, hormone secretion, appetite and even cognitive function. Disruptions to this rhythm, such as those caused by jet lag, shift work or daylight savings time changes, can lead to sleep disorders, mood disturbances and even impact long-term health.

Understanding the circadian rhythm is essential for maintaining optimal physical and mental well-being, as it helps synchronize internal processes with the external environment, particularly the natural light-dark cycle of the planet.

Tips for Adapting to the Time Change

1. Gradual Adjustment

Pentecost suggests a proactive approach to the time change by planning an easy adjustment to sleep habits.

"You can adjust your sleep time by about 15 minutes for three to five days before," she said. This gradual shift helps your body acclimate more easily to the new schedule.

For the fall time change, try going to bed 15 minutes later each night. For spring, go to bed 15 minutes earlier each night. This way, when the clocks change, your body will already be partially adjusted to the new time.

2. Embrace the Morning Light

One of the most powerful tools for regulating your sleep cycle is natural sunlight, said Pentecost.

"Sunlight becomes your best friend for correcting the sleep cycle,” she said. “When we fall back, it will be lighter in the morning when you wake up than it has been. That makes it really easy to go right outside and get more sunlight on your face for about five to 10 minutes."

In spring, when mornings are darker, make an extra effort to get outside once the sun rises, even if it's a bit later than your wake-up time. This exposure to morning light helps reset your internal clock and can improve your overall sleep quality.

3. Stay Hydrated

While hydration might not seem directly related to sleep, Pentecost notes its importance during time transitions.

"Hydration plays a major role in our health, but for general sleep, it's not necessarily going to be as big a deal,” she said. “In transitions like jet lag, daylight savings or big lapses of sleep, though, staying hydrated will help support your body through that."

4. Exercise in the Morning

Adding a bit of physical activity to your morning routine can help regulate your sleep cycle, Pentecost advises.

"Try to get a little bit more exercise, like a 10-minute walk outside or a 15-minute run on the treadmill,” she said. “A little bit more exercise closer to the morning hours will help regulate your circadian clock for that bedtime."

This is especially important in spring when you need to wake up earlier – morning exercise can help increase alertness and energy levels.

5. Be Cautious with Naps

While naps can be refreshing, they might interfere with your adjustment to the new sleep schedule. When you're trying to improve your nighttime sleep, and especially around a big shift like daylight savings time, naps can sometimes do more harm than good.

“Your body says, 'Oh, I don't really need that sleep. I had some earlier,' and then your clock is even more messed up," Pentecost said. “You want to keep your routine of sleep as stable as possible but going to bed a little earlier or a little later, depending on which phase we are in, will help you get the deeper quality of sleep at night.”

6. Consider Natural Sleep Aids

If you're having trouble adjusting, Pentecost suggests trying natural sleep aids before resorting to medication.

"Magnesium bisulcate or glycinate about an hour before bed can be very helpful for sleep," she said. For adults, a dosage of 200 to 400 milligrams is typically appropriate.

7. Limit Artificial Light at Night

As the evenings get darker earlier, it's important to be mindful of artificial light exposure. Reduce screen time before bed and consider using blue light filtering apps or glasses if you must use devices in the evening.

8. Maintain a Consistent Sleep Schedule

Even on weekends, try to stick to your new sleep schedule. Consistency reinforces your body's sleep-wake cycle and can improve the quality of your sleep.

9. Create a Relaxing Bedtime Routine

Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This might include reading, gentle stretching or meditation.

Additional Tip for Children

For parents struggling to help their children adjust, Pentecost shared a personal strategy.

"What I do with my children is get them outside in the sunshine in the morning,” she said. “I do that every day. This exposure to natural light can help reset their internal clocks and make the transition smoother.”

For spring forward, consider gradually shifting bedtime earlier for children in the week leading up to the change, and maintain a consistent routine even on weekends.

When to Seek Professional Help

If you continue to struggle with sleep issues despite implementing these tips, it might be time to consult a sleep specialist. The OU Health Sleep Medicine Clinic, located at the OU Health Edmond Medical Center, offers comprehensive care for various sleep disorders.

Quality sleep is essential for overall health and well-being. By implementing these strategies, you can navigate the time change with minimal disruption to your sleep patterns and maintain good sleep habits throughout the year.

Make an appointment with the OU Health sleep medicine team or check out the services and treatments we offer. Call (405) 359-5403 to speak with an expert at the OU Health Sleep Medicine Clinic.