3 Tips for Navigating the Fall Back: Adjusting to Daylight Savings Time

As a psychiatric nurse practitioner and lifelong resident of the Midwest, I understand the challenges that come with the Autumnal daylight saving time change. While “falling back” may seem like a gift—an extra hour of sleep—it can actually disrupt our internal clocks, leading to insomnia, mood shifts, and daytime fatigue. Our bodies rely on circadian rhythms, which are regulated by light exposure and routine. When the clock moves back, the earlier darkness can interfere with melatonin production, making it harder to fall asleep and stay asleep. To help you adjust smoothly as the days grow shorter, here are three essential tips.

1. Gradually Shift Your Schedule

To avoid a jarring transition, begin adjusting your sleep schedule at least a week before the time change. Shift your bedtime and wake time by 10 to 15 minutes each day. This gradual adjustment helps your body adapt without shock, making it easier to embrace the new routine come Sunday. As autumn winds bring shorter days, the resulting decrease in natural sunlight can negatively impact your mood and energy levels. To counteract this, spend 10 to 20 minutes outside in the morning. This exposure will signal to your brain that it’s time to be awake and alert, setting a positive tone for the day ahead.

2. Maximize Morning Light

As autumn brings shorter days, it's vital to get your dose of natural light. Spend 10 to 20 minutes outside in the morning sunlight; this exposure signals to your brain that it's time to be awake and alert. On the flip side, as night falls, limit blue light from screens one to two hours before bed, as it can interfere with melatonin production. If natural sunlight is lacking, consider investing in a light therapy box with an intensity of 10,000 lux for a morning boost.

3. Establish a Consistent Routine

Creating a consistent sleep routine is crucial for maintaining your well-being. Aim to go to bed and wake up at the same time each day—even on weekends—to reinforce your circadian rhythm. Incorporate calming activities before bed, like reading or meditation, to signal to your body that it’s time to wind down. Avoid caffeine after 2 PM and limit alcohol and cannabis, as these can disrupt your sleep architecture.

Adjusting to daylight saving time doesn’t have to be a struggle. By gradually shifting your schedule, maximizing morning light, and establishing a consistent routine, you can navigate the fall back with ease and ensure a smoother transition into the darker months ahead. If sleep issues persist beyond a couple of weeks, consider reaching out to a healthcare provider for support—you deserve restful nights!