This weekend, on the night from Saturday, October 26th to Sunday, October 27th, daylight saving time will end, meaning clocks will be set back by one hour from 3:00 to 2:00 a.m.
While the extra hour of sleep might seem like a welcome gift, this shift disrupts the body’s circadian rhythm, or internal clock, which can lead to various physical and mental challenges, such as difficulty sleeping, daytime fatigue, mood swings, and reduced concentration.
How the Time Change Affects the Body
The main effect of time changes like these is a temporary misalignment between the body’s biological clock and the new social schedule. Our body relies on natural light cues to regulate sleep, alertness, and other essential functions.
When time shifts forward or backward, our sleep-wake cycles are thrown off, which can lead to insomnia, increased irritability, difficulty focusing, and fatigue. Children, older adults, and people with sleep disorders often feel the effects of this disruption more acutely.
Interestingly, the transition to winter time is generally easier on the body than the switch to daylight saving time in the spring. Winter time more closely aligns with sunrise, which helps maintain a more consistent circadian rhythm and can positively impact mood and overall well-being.
Tips to Ease the Transition
The good news is that there are simple strategies to help your body adjust to the time change with minimal disruption:
Gradually Shift Your Sleep and Meal Schedule
In the days leading up to the time change, try adjusting your sleep and meal times by 15–30 minutes earlier each day. This gradual shift can help ease your body into the new schedule, minimizing the impact of the hour difference when clocks are adjusted.
Get Plenty of Morning Sunlight
Exposure to natural light is key to regulating your body’s internal clock, particularly during fall and winter when daylight hours are shorter. Make an effort to get outside for morning light exposure or some light exercise early in the day. This can help synchronize your circadian rhythm more quickly and make you feel more alert during the day.
Limit Caffeine and Screen Time Before Bed
Caffeine consumption and screen exposure in the evening can interfere with your body’s production of melatonin, the sleep hormone, making it harder to fall asleep. Avoid caffeinated drinks like coffee or tea in the hours leading up to bedtime, and limit screen use to allow your body to naturally prepare for rest.
Maintain a Balanced Diet and Incorporate Moderate Exercise
Eating a balanced diet and engaging in moderate physical activity—especially in the morning—can ease your body’s adjustment to the time change. Foods rich in vitamin C and magnesium, such as citrus fruits, nuts, and oats, are helpful for supporting energy levels and managing stress.
Daylight Saving Time: A Debate on Its Necessity
In Europe, daylight saving time is a topic of growing debate. Originally introduced to conserve energy, many people today question its effectiveness, with some research suggesting the health drawbacks outweigh the benefits. The European Commission has even proposed doing away with daylight saving time altogether, though a consensus has not yet been reached among member countries.
The proposal’s progress slowed significantly during the COVID-19 pandemic, as priorities shifted to address the immediate global health crisis. While some nations argue for retaining daylight saving time, others advocate for keeping a fixed schedule to reduce seasonal disruptions and support public health.
FAQs
1. How does the time change affect sleep?
The time change disrupts the circadian rhythm, making it harder to fall asleep and wake up on time. This can lead to insomnia, daytime sleepiness, and irritability, particularly in people sensitive to changes in their routine.
2. Why is winter time less disruptive than summer time?
Winter time better aligns with natural daylight patterns, helping the body to adjust more easily. The extra morning light promotes a stable sleep-wake cycle and supports a positive mood and cognitive function.
3. How long does it take to adjust to the time change?
Most people adjust within a few days to a week, though factors like age and sleep habits can affect this timeline. Gradual changes to your sleep schedule and morning light exposure can speed up the adjustment.
4. What are some ways to make the time change easier?
Adjusting your schedule ahead of the change, limiting caffeine and screen time before bed, and getting morning sunlight are effective ways to ease the transition. A balanced diet and moderate exercise also support this adjustment.
5. Is daylight saving time likely to end soon?
The European Commission has proposed eliminating daylight saving time, but there’s no consensus among EU nations yet. The pandemic also delayed further discussions, so the decision is still pending.
