‘Fall Back’ With Grace

Don’t let the time change get you down! Here are some ways to help yourself adjust to the end of Daylight Saving Time.
Cheryl De Leon,
2 Fall Back With Grace

While you were preparing for Halloween, something even scarier might have snuck up on you—the end of Daylight Saving Time, when the clocks shift, nights get longer and all our schedules get thrown for a loop.

This time, we “fall back” (that is, adjust the clocks back an hour, gaining an hour of sleep) on Sunday, Nov. 1. Though there’s something to be said about an extra hour of sleep, to say that the radical schedule shift can be disruptive is an understatement. According to Zeynep Ozinci, M.D., a board-certified psychiatrist and the clinical director of Pearl Psychiatry and Therapy Center in Ridgewood. “Routines organize the nervous system.” Even an hour shift can make a serious impact.

How to ensure you transition smoothly into longer nights? Here are some tips.

Keep to your routine. When things are changing around you, keeping a few “touch points” consistent can help a lot. Don’t change too much about your bedtime routine with the time change. Keep the 15 to 30 minutes before you turn in the same as any other night. And remember to keep good sleep hygiene: Per Harvard Health, that includes making sure your room is dark (blackout curtains will help with an earlier sunrise), quiet and a comfortable temperature. Keep your bedtime consistent, even on the weekends.

Enforce a “digital sunset.” Blue light, given off by phone and computer screens, can suppress melatonin production and send the brain a message that it’s still daytime, which can keep you awake. In addition, social media and other screen-only activates are mentally stimulating. Working a “digital sunset” into your schedule can do a lot to help. “About an hour before bedtime,” says Dr. Ozinci, “turn off personal devices and charge them outside the bedroom. Replace digital stimulation with signals of safety and rest: a warm bath, reading, meditation or guided imagery.”

Stay moving. Exercise tires you out and increases sleep drive, so going on a bit more of a walk or a hike on Sunday, or spending a few extra minutes in the gym, wouldn’t be remiss. “Movement is one of the most powerful health interventions we have,” says Dr. Ozinci. “It’s medicine for the brain and body. It floods the brain with endorphins and serotonin while actively burning off excess cortisol.” Keeping it consistent in your routine will help regulate your sleep and fatigue.

Get some rays. Sunlight, even on an overcast day, can regulate serotonin levels, according to the Mayo Clinic. With earlier sunsets (and many of us working indoor office jobs), stepping outside for a quick hit of sunshine during lunch hours can make a huge difference, as can setting up your workspace next to a window. A lack of sunlight can also lead to low levels of vitamin D, which can contribute to symptoms of depression, fatigue or seasonal affective disorder. Talk to your doctor about whether vitamin D supplements could help you.

Watch what you eat. Halloween is just the start of the season of sweets, treats and confections. However, sugar highs and lows can lead to irritability, in addition for putting you at risk for obesity, dental problems and insulin resistance. Make sure you’re including vegetables, fruits and whole grains in your diet. And it’s not just what you eat, it’s when. Eat evening meals at least three hours before bedtime, per Harvard Health, and not snacking before bed.

Watch the caffeine. If you need a quick pick-me-up, an extra cup of coffee is never unwelcome—just don’t overdo it, as too much caffeine can make it difficult to sleep later in the day. In moderation, though, it can be just what you need. Consider stopping by one of our 2026 Readers’ Choice Award nods for Best Coffee Shop:

For even more seasonal health advice, flip through the NEW November issue of BERGEN magazine.

 

Categories: Bergen Health & Life