This Sunday the clocks go back – here’s what will happen to your sleep

Warm summer evenings are a distant memory, pumpkin spice lattes are a staple in our daily diet and we’re donning wool sweaters, so the final step in welcoming winter has arrived – it’s time to turn back the clock.

Early this Sunday morning, American clocks will switch from Daylight Saving Time (the time from March to October) to Standard Time (the time from October to March). So when the clock strikes 2am, it will go back to 1am, but what does that mean for our sleep?

Even if you’re sleeping on best mattress for your body and sleep schedule, a slow clock can be a hindrance when it comes to your sleep. We’re taking a deeper look into exactly how our sleep will change once the clocks go back, and how to get a good night’s sleep regardless of the time change.

Why are the clocks slow?

Popular myths have long blamed farmers for this time shift, but in reality the clocks go back to benefit our health and circadian rhythm.

After the longest period of daylight in June, the days gradually become shorter as the sun rises later and sets earlier. So turning the clocks back an hour in the fall will help us get more sunlight in the morning, which experts say is the most important time to receive natural light.

Actually, American Sleep Academy advocate a permanent transition to standard time. They say: “The transition to permanent standard time is best consistent with human circadian biology and has the potential to have beneficial effects on public health and safety.”

3 Reasons Why Setting Your Clocks Back Will Impact Your Sleep

1. It will be easier to wake up

woman wakes up, stretches and smiles

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The main goal of turning back time is to gain an extra hour of light in the morning. Our evolutionary instincts mean we’ve evolved to stay awake during the day and sleep at night, so light has always been our wake-up call.

Additionally, hormonal cycles are regulated by light exposure. Light triggers the production of serotonin and cortisol, which help you feel more alert and improves your mood, and also suppresses the sleep-inducing hormone melatonin.

So, easier mornings allow you to wake up with enough energy and awareness to get through the day.

2. It will be easier to fall asleep

Switching to Sunday at first will definitely help you end the week with a good night’s sleep. If you don’t get an extra hour of sleep, you’ll feel very sleepy on Sunday night and should fall asleep quickly.

Ultimately, the extra light in the morning and dark evenings will regulate our circadian rhythm, the body’s natural 24-hour clock, helping us wake up and go to bed at roughly the same time every day. A good circadian rhythm helps you wake up in the morning and wind down more easily at night because your body recognizes cues like darkness as a sign of sleep.

3. Night anxiety will decrease.

The time change is implemented to better regulate people’s circadian rhythms during the dark winter months. In winter, daylight is limited, so optimizing the light we have is very important. Having an extra hour of light in the morning rather than the evening helps mental well-being through circadian regulation.

Morning light resets hormonal cycles that affect your mood. Elevated cortisol levels in the morning stimulate mental function, helping you think clearly. Morning light is also known to reduce stress, helping you feel brighter and calmer throughout the day. This stress relief reduces daytime and night restlessness which means a more restful night’s sleep.

Woman lying on her side, sleeping peacefully and smiling

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Is morning light better than evening light?

Exposure to light, especially natural sunlight, early in the morning helps regulate circadian rhythm and hormonal cycles. bright morning helps your energy levels peak early in the day when most people need it to get to work, and typically leaves you feeling more tired and sleepy in the evening, which helps you sleep better the next night.

Science shows Morning light helps you think more clearly, improves your mood and produces vitamin D, which keeps your bones and teeth strong, and also supports your immune system, improving your overall well-being.

Meanwhile, it’s no surprise that exposure to light, artificial or natural, before bed disrupts your sleep. This is because light interferes with the production of melatonin, making it difficult to fall into deep, restorative sleep. Decreased sleep quality can cause fatigue and impaired cognitive function the next day.

How to get a good night’s sleep when time goes backwards

1. Stick to a nighttime routine

Creating a personalized night routine It’s worth considering if you’re having trouble sleeping at night. A well-thought-out, consistent pre-bedtime routine that includes activities that you find relaxing and enjoyable, such as meditation or reading, will help you sleep peacefully as your body recognizes the signals it needs to calm down.

Really sticking to this routine as the clocks change will help minimize disruption to your sleep schedule as your body will become accustomed to recognizing the steps in your routine as signals for sleep and in turn will produce the sleep-inducing hormone melatonin. Although we’re only a few nights away from the time change now, maintaining a winter routine will help you weather the spring time change.

Woman sitting in bed and reading a book

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2. Improve your sleep hygiene

Yes, cleaning your sleeping area, washing your sheets regularly, and vacuuming your mattress are all important for staying healthy. sleep hygiene and get quality ZZZ without dust mites. But in addition to creating a good sleep environment in your bedroom, it’s also important to develop good habits before bed and throughout the day to improve your sleep hygiene.

Exercise, light pollutionMeal times and screen time affect how well you sleep. Getting enough movement during the day, avoiding large meals before bed, and limiting your exposure to blue light in bed can all help you fall asleep easily and stay asleep through the night, giving your body the rest your body needs.

3. Avoid daytime naps

If you have an extra hour, Sunday will feel like a long day, and if you don’t or can’t use the extra hour to sleep, you’ll likely feel tired in the afternoon, which is what makes sleep so tempting. But it’s important to avoid napping during the day if possible, especially before bed, to make it easier to fall asleep at night.

Napping during the day breaks down a substance called adenosine, which turns on parts of the brain that induce sleep. This substance increases the desire to sleep at night, and if it is broken down during sleep, it will be more difficult to fall asleep at bedtime.

4. Get outside and move.

Woman sitting outside and drinking morning coffee in the sun

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Our daily habits affect how well we sleep at night, and getting outside into natural sunlight is one of the easiest ways to ensure you get a good night’s sleep. Ideally, we should spend 30 to 45 minutes outdoors every day, regardless of the weather, but the more time you spend outdoors, the better your sleep will be.

Ideally, this sunlight should be in the morning to help reap the aforementioned benefits of a regulated circadian rhythm. So I recommend sitting by the window while having breakfast or going outside to drink your morning coffee. However, natural light at any time of the day will help.

What’s more, exercising outdoors, be it walking, running or cycling, is a sure way to help you fall asleep faster, sleep deeper and wake up less at night.