How To Adjust When The Clocks Turn Back

Craving caffeine or savoring sleep? Follow these tips to cope with the changes of Daylight Saving Time.

We’ll all be treated to an additional hour of sleep this weekend thanks to the end of Daylight Saving Time. But when we set clocks back at 2 a.m. this Sunday, Nov. 3, the extra hour might wreak havoc on some people’s routines and calendars, including young ones’ sleep schedules and our own circadian rhythm.

“Your circadian rhythm is essentially an internal clock that operates in the background of your brain and alternates between cycles of drowsiness and alertness at regular intervals,” notes Wayne Poller, physician at Bergen Spine & Rehabilitation in Bergenfield. “Things like jet lag or the change to daylight savings time can disrupt our circadian rhythm.”

To keep your circadian rhythm working optimally, Dr. Poller encourages regular sleep habits—which the time change can interrupt. Here are a few tips that can help you and your child adjust to the new time:

Shift your child’s schedule. For those with children, experts recommend waking kids 15 minutes earlier and putting them to bed 15 minutes later each day leading up to the clock change. If you do this consecutively for a few days (going from 15 minutes later to 30), their schedule will eventually catch up and be an hour later than normal.

Darkness matters. Consider hanging blackout curtains to make sure light doesn’t peek through the bedroom windows. The time change results in more sunlight in the morning, and no one wants to wake up earlier than they need to!

Stay consistent. Hopefully you’ve established a nighttime routine for your little one, but it’s never too late to start one. A consistent bedtime schedule helps kids (and adults!) wind down at the end of the day, and ultimately makes falling asleep less of a battle for everyone.

Keep an eye on caffeine. There’s a good chance you consume caffeinated beverages to get going in the morning, but keep in mind those drinks can have the same impact on the body at night. It’s recommended that all caffeinated products are eliminated at least eight hours before bed.

However, if you find yourself craving another cup while you’re running errands or shopping during the day, Bergen County has a wealth of great java shops—and we’re not just talking about the big chains. Stop by these Bergen coffeeshops for a cup of Joe:

• American Bulldog Coffee Roasters, Ramsey, Ridgewood. A fan favorite (the shop was a top three selection in this year’s Readers’ Choice contest), this artisan coffee spot boasts a variety of coffees and teas as well as an in-house organic bakery.
  *4 N. Spruce St., Ramsey, 201.574.8070; 31 N. Broad St., Ridgewood, 201.857.4176
• Humphrey’s Coffee, Haworth. From drip coffee to lattes to hot chocolate, the drinks at this local shop provide a much-needed pick-me-up. Don’t forget to try the pastries too—they’re one of the reasons why BERGEN readers voted the shop second-best coffeehouse in the 2024 Readers’ Choice poll.
  *160 Terrace St., Haworth, 201.338.2207
• Pour City Roasters, Franklin Lakes. This 3-year-old coffeeshop has gained a large following (you voted it No. 1 in the 2024 Readers’ Choice contest) thanks to its artisan roasted beans and specialty coffee. Stop in for a pour or pick up supplies for your home brewer.
  *807 Franklin Ave., Franklin Lakes, 201.485.7097
• Red Kettle Coffee House, East Rutherford. Just off of Route 17 near the Meadowlands is this specialty coffee and espresso shop. Grab a book off the shelf and sit by the plants as baristas prepare anything and everything from lattes to cappuccinos.
  *38 Enoch St., East Rutherford, 201.528.4760
• Rutherford Coffee Company, Rutherford. There’s no shortage of good coffee and tea in the neighborhood, and this shop is second to none. In addition to their brews, the croissants and other pastries are must-tries.
  *70 Park Ave., Rutherford, 201.212.9408

What are your favorite Bergen County coffeeshops? Tell us on Instagram @bergenmagnj.