The Clocks Will Fall Back on Sunday. These 5 Expert Tips Will Help You Adjust.

Updated on 11/3/2023 at 11:35 AM

Daylight saving time ends every year and never gets easier. Not only does the sun go down while most people are still at work, but your sleep schedule may be out of whack when the clock sets back one hour at 2 a.m. on the first Sunday in November.

"On November fifth, our clocks will be rolling back one hour, which may make it difficult for many to sleep because our internal biological clock, our circadian rhythm, is very sensitive to adjustments to our sleep schedule," says Chelsie Rohrscheib, PhD, a neuroscientist and head sleep expert at Wesper, a sleep-testing platform designed to provide personalized sleep data. "The main hormone that regulates our circadian rhythm is melatonin, so using techniques to help promote melatonin production in the brain may help the time adjustment go easier," she explains.

Luckily, there are science-backed tips (that actually work!) to keep you feeling and functioning better when the time shifts, says Jeff Kahn, MS, a sleep expert and cofounder of the sleep tracker app, Rise Science. His suggestion? Make gradual adjustments in advance so your body has time to adequately adapt.

Ahead, five expert-back tips to successfully make it through daylight saving time and ease the jarring transition. You got this!

Adjust your sleep schedule ahead of time.

Even though the clocks "fall back" and you get one extra hour of sleep while still waking up at your regular time, it can be disorienting. To kick-start your new routine, start adjusting your sleep schedule in the days leading up to the clock change, says Kahn. "Go to bed and wake up 15 minutes earlier each day to help your body adapt to the upcoming time shift," he explains. "This gradual approach minimizes the abrupt disruption to your sleep-wake cycle and eases the transition."

Prioritize natural light.

"Light exposure during the day is your best friend," says Jade Wu, PhD, a behavioral sleep medicine specialist and Mattress Firm sleep adviser. "Get outside for at least 20 to 30 minutes during daylight hours, and try to be near a bright window as much as possible if you have to be inside during the day," she explains.

Sunlight first thing in the morning also suppresses melatonin production and sets your circadian clock, so you sleep better at night and feel more energetic during the day, Dr. Rohrscheib adds.

Exercise in the morning.

Dr. Rohrscheib recommends planning your sweat sessions for the a.m. "This will help energize you while you adjust to your new sleep schedule, and exercise releases high amounts of cortisol and endorphins, which are very wake promoting," she explains. A 30-minute walk outside in the sunlight can also do wonders for your energy levels, Dr. Wu adds.

Limit caffeine.

You may be tired and ready to crawl under the covers when it gets dark at 5 p.m., but limit your caffeine consumption 10 to 12 hours before bed, says Kahn. Too much caffeine close to bedtime can disrupt your natural sleep-wake cycle making it difficult to fall asleep and stay asleep, he explains.

Maximize sleep hygiene.

Regular sleep patterns can help you fall asleep on time each night, so optimize your bedroom for the best sleeping conditions, says Kahn. "Keep the room cool, dark, and quiet, and consider blackout curtains to block out early morning sunlight, earplugs or a white noise machine to reduce noise disruptions, and a comfortable mattress," he explains. "A conducive sleep environment supports uninterrupted sleep even during the clock change," he adds. If sunlight is interfering with your shut-eye, Dr. Wu also recommends a sleep eye mask.

Additionally, avoid bright lights in the hour leading up to your bedtime, Dr. Rohrscheib says. "Light stimulation in the eyes suppresses melatonin production in the brain and high levels of brain melatonin are essential for regulating the circadian rhythm and initiating sleep," she explains.