As autumn brings shorter days and crisper air, it also ushers in the end of Daylight Saving Time. While the fall time change offers an “extra” hour of sleep, it can still disrupt our sleep patterns and circadian rhythms. To make the transition smoother, here are some effective sleep tips based on research to help you adjust and get a good night's rest as the clocks fall back.
The fall time change shifts the clock back an hour, which may sound like a small adjustment, but even a one-hour difference can impact sleep patterns. Research from the Journal of Clinical Sleep Medicine shows that our internal clock, or circadian rhythm, thrives on consistency. When time changes abruptly, it can take several days for our bodies to fully adjust. One strategy is to begin adjusting your sleep and wake time gradually a few days before the time change. Try going to bed and waking up 15 minutes later each night, making it easier for your body to adapt when the clocks officially change.
Daylight plays a critical role in regulating circadian rhythms, signaling to our brains that it’s time to be awake. In autumn, daylight hours decrease, which can sometimes lead to feelings of lethargy and fatigue. Exposure to morning sunlight helps realign your circadian rhythm and supports better sleep at night. Studies from Sleep Health journal suggest spending 20-30 minutes outside in the morning to boost alertness and adjust to the new schedule. If morning light isn’t accessible, consider using a light therapy box to simulate natural sunlight, as these devices are designed to help regulate melatonin and improve energy levels.
Maintaining regular meal times can support your body’s natural clock and make the time change easier to manage. Research published in Frontiers in Neuroscience highlights that meal timing impacts our biological clocks, particularly in regulating energy and alertness. As the time change approaches, try to keep meals at consistent times to provide your body with additional stability. Avoid heavy meals or caffeine later in the day, as they can disrupt sleep quality. Instead, focus on nutrient-dense meals during daylight hours, which can help keep your energy steady throughout the day.
An early evening routine that promotes relaxation can signal to your body that it’s time for rest, even with the time change. Dim the lights, avoid screens, and try calming activities like reading, gentle yoga, or meditative breathing. A recent study in Behavioral Sleep Medicine shows that reducing blue light exposure in the evening helps increase melatonin production, promoting a natural wind-down process. Dimming lights in the evening and setting up a calming environment before bed can make the autumn transition easier on both the mind and body.
The fall time change is a good opportunity to reevaluate your sleep space. Keeping your bedroom cool, dark, and quiet can improve sleep quality during seasonal shifts. A cooler room, around 65°F, has been shown in sleep studies to support deeper, more restorative sleep. Heavy curtains, white noise machines, and weighted blankets can further help create an ideal sleep environment. With the change in daylight, you may also want to limit evening light exposure by using blackout curtains or a sleep mask to signal to your body that it’s time for rest.
Regular physical activity improves sleep quality and can ease the seasonal transition. The National Sleep Foundation recommends getting at least 30 minutes of moderate exercise on most days, ideally during daylight hours to support circadian alignment. Morning or afternoon exercise is especially beneficial as it can help boost alertness and improve mood, making it easier to settle down at night. Avoid exercising too close to bedtime, however, as it can have a stimulating effect that may interfere with sleep.
Following these tips can make a noticeable difference in your sleep quality during the autumn time change. By preparing your body in advance, exposing yourself to natural light, establishing a consistent routine, and creating a sleep-friendly environment, you can enjoy a smoother transition as the days grow shorter.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare provider for personalized sleep recommendations.
References
- Burgess, H. J., & Eastman, C. I. (2005). "The influence of light exposure on circadian phase and sleep." Journal of Clinical Sleep Medicine, 1(2), 129-134.
- Hale, L., & Guan, S. (2015). "Screen time and sleep among school-aged children and adolescents: A systematic literature review." Sleep Medicine Reviews, 21, 50-58.
- Stothard, E. R., et al. (2017). "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology, 27(4), 508-513.