Daylight Saving Time Ends November 1st: Sleep Experts Share How to Prepare Now

Falling back may feel like a bonus, but your internal clock doesn't reset with the push of a button. Fortunately, a leading sleep specialist has some practical advice to help you make the most of the switch.

The end of daylight saving time is fast approaching as parts of the world prepare to turn back their clocks and gain an extra hour. However, the time isn't the only thing that will need adjusting at 2 a.m. on November 1.

Your body might struggle to adapt to the time change. Luckily, this switch is easier than the spring shift, according to Charles Czeisler, MD, PhD, a sleep medicine specialist at Mass General Brigham.

Dr. Czeisler, chief of the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital, sees the change as a welcome one. "We're about to go in the time zone that we should really stay on year-round," he said.

He explained that your environment, particularly the light-dark cycle, can influence the precise timing of your central circadian rhythm. Circadian rhythms are daily cycles that govern many different functions in your body.

A structure in your brain called the suprachiasmatic nucleus, which Dr. Czeisler calls the "central circadian pacemaker," controls the timing of all these cycles. It sets your internal clocks to a period of roughly 24 hours.

"When you have a mismatch between the local time and your circadian rhythm, it leads to greater sleepiness during the daytime and difficulty sleeping at night," he explained. While individual sleep needs vary, everyone should prioritize getting enough rest to wake up feeling refreshed and alert on a regular basis.

To sleep better and protect your health when daylight saving time ends, Dr. Czeisler recommends shifting your sleep schedule gradually. Here are a few tips to guide you:

• Go to bed a little later: In the few nights leading up to the time change, try going to bed and waking up slightly later than usual.
• Cut back on or avoid caffeine: Caffeine acts as a stimulant to keep you awake and alert, but it can linger in your system for more than 10 hours.
• Have an early dinner: In the hours before bedtime, your body naturally releases a hormone called melatonin to help you drift off. Once the clocks go back, your melatonin levels will rise closer to dinnertime until your circadian rhythm adjusts.
• Get more light at night: While people are usually advised to steer clear of evening light, particularly from screens that emit blue light, Dr. Czeisler notes that this is an exception. Exposure to blue-enriched white light at night can help push your circadian rhythm back by an hour, preventing you from waking up too early in the morning.
• Wear a sleep mask: To make sure the earlier sunrise doesn't rob you of that extra hour, try wearing a sleep mask to block out the light.

With a few small tweaks to your routine, the end of daylight saving time can be a smooth transition rather than a disruptive one. By easing into the new schedule and paying attention to light, caffeine, and mealtimes, you can help your internal clock catch up and enjoy that extra hour of rest.