7 Simple Ways to Adjust More Easily to the End of Daylight Saving Time
Well, here we are, officially headed into Fall, and with it, the beginning of the Holiday Season, cooler temperatures, and oh yeah, the time change (happening November 2nd this year, in case you’re wondering)! Every fall, most of us gain an hour of sleep as we "fall back" with the end of Daylight Saving Time (DST). While that extra hour sounds like a gift, the time shift can still disrupt your internal clock and daily routine. From groggy mornings to restless nights, even a one-hour change can throw off your sleep, mood, and productivity, and have you walking around like a zombie while your body adjusts.
Luckily, with a few intentional habits, you can ease the transition and take advantage of the shift instead of struggling through it.
1. Start Adjusting Early
In the week leading up to the time change, begin shifting your schedule in small increments. Try going to bed and waking up 10–15 minutes earlier each day. This gradual adjustment can help your body ease into the new rhythm without feeling the shock of an abrupt change.
2. Soak Up Some Sunlight
Natural light is one of the most powerful tools for resetting your internal clock. After the time change, take advantage of the earlier sunrise by spending time outside in the morning. Open your blinds, take a short walk, or enjoy your coffee by a sunny window. Morning light boosts serotonin and helps regulate melatonin production—both key for sleep and mood. It also doesn’t hurt to step outside for a few minutes midday, and also as the sun is setting. Getting all phases of daylight helps reconnect the brain (and the rest of the body) to the circadian rhythm.
3. Stick to a Consistent Routine
Even if your body feels off, resist the urge to drastically change your bedtime or wake-up time. Try to keep meals, workouts, and screen time consistent, too. Regular routines reinforce your circadian rhythm and help your body know when it’s time to feel alert or wind down.
4. Limit Evening Screen Time
Blue light from phones, TVs, and computers can trick your brain into staying alert longer than it should. As the sun starts setting earlier, your body might already be prone to feeling out of sync. Avoid screens for at least an hour before bed, and consider using blue light filters if you must use devices. It also helps to turn off all overhead lights (especially LEDs, which are in the blue spectrum as well), as the brain translates those as sunlight. Use lamps and low lighting instead, or better yet, firelight or candlelight.
5. Avoid Oversleeping
That extra hour can be tempting, but sleeping too long can make the transition harder. Aim for 7–9 hours of quality sleep and try to wake up close to your usual time—even on the first day after the clocks change. Oversleeping can make you groggier and disrupt your rhythm further.
6. Cut Back on Stimulants
Caffeine and alcohol can interfere with your ability to fall asleep or sleep deeply—especially during times of adjustment. Try to avoid coffee after noon and limit alcohol in the evenings to give your body a better shot at restful sleep.
7. Be Patient with Yourself
Some people adjust quickly to time changes; others take several days to feel normal again. Give yourself grace if you feel off. Prioritize rest, eat nourishing meals, and lean into relaxing activities like reading, stretching, or journaling to help ease the transition. Your body will appreciate the extra support!
Final Thoughts
While the end of Daylight Saving Time can feel like a small disruption, its effects on your sleep and energy are real. By planning ahead and supporting your body’s natural rhythms, you can make the shift smoothly and even use it as an opportunity to improve your sleep habits long-term.