Adjusting to the Fall Time Change
By Jessica White, Registered Psychotherapist (Qualifying), CRPO, BSc, MA (Counselling Psychology)
On November 3, 2024, daylight savings ends and the clocks go back an hour. Even though it is only a one hour shift, studies show that the time change affects our mood, energy levels and possibly one’s reaction time while driving. Changes in sleep patterns throw off our circadian rhythms, affecting hormones and cognitive abilities. This can leave us feeling groggy, a bit “off”, unfocused and more hungry, possibly craving foods higher in sugars (hide your kid’s Halloween candy!). You can avoid the impacts of this ‘jet lag’ by planning ahead and following these simple steps.
Start getting ready a few days before the actual time change by pushing bedtimes (and nap times for babies and small children) later by 15 minutes every couple of days. For families, Halloween will make this transition a little easier, as the excitement and sugar will naturally lead to later bedtimes. On Friday, push regular bedtime 30 minutes later, and on Saturday adjust sleep times 15 minutes later again. Come Sunday, when you shift yet another 15 minutes later, you will be right on schedule with the new time.
An example would be as follows: You usually go to sleep at 10 pm. On Thursday, turn out the light at 10:15 pm. Friday move bedtime to 10:30 pm and Saturday move lights out ahead by another 15 minutes to 10:45 pm. On Sunday night, you will be ready to sleep at 11 pm, which is now the new 10 pm.
Moving the clocks back, means there is more light in the morning. Throw open the curtains to allow the light in and make time to get outside in the morning and late afternoon. Natural light exposure strengthens your circadian rhythm by sending messages to the brain to release melatonin later, helping you feel sleepy and ready for bed at the adjusted time.
Exercising and moving your body first thing in the morning helps raise the core body temperature. This temperature rise signals cortisol release and promotes alertness, making you feel less groggy and foggy in the morning as you adjust to the new time.
Maintain the same routine and order of things throughout the day, such as eating, working, exercising, and socializing. Structure and routine help strengthen the circadian rhythm.
Remain consistent and be patient. Just like jet lag, everyone adjusts differently. Some will be back into a routine after a couple of days, whereas others may take a little longer. Be kind to yourself and accept your body’s natural rhythms. Babies who have a set internal clock may resist the change, but with time and consistency, they will adjust to the new schedule. It may take a few days, but following these tips will help your body gently transition to the new time.
My top five tips for improving sleep are as follows:
- Practice accepting that it is normal to have nights of imperfect sleep. The National Sleep Foundation recommends that adults get between 7-9 hours of sleep a night, however, everyone is different and you may be on the lower end of the range. HOW you feel in the morning is a better measure of your sleep quality than a number.
- Do NOT stay in bed awake – our brains are very associative and will quickly make a connection between wakefulness and the bed. Get out of bed if it has been longer than 20 minutes of lying awake and then only return to your bed when you feel sleepy.
- Go to bed at the same time every night and wake up around the same time, even on weekends.
- Instead of napping, try walking or doing a Yoga Nidra guided meditation for deep relaxation. It is natural to have a dip in energy in the early afternoon, but these activities will give you a boost, without compromising your sleep pressure.
- Keep your sleeping space calm, tidy, dark, and cool (18-20 °C). Try having a warm shower or bath before bed, as this will naturally lead to a drop in core body temperature, a condition necessary for sleep.
Warm Wishes, Jessica