As daylight saving time ends on Sun., Nov. 2, and clocks “fall back” one hour, Munson Healthcare reminds the community to prepare for the seasonal shift and its potential impact on health.
Daylight saving time was originally designed to maximize daylight hours during summer evenings, offering more light for evening activities. The return to standard time in the fall helps realign our clocks with the sun’s natural position, providing more morning light during the darker months.
“Standard time is actually more in sync with our body’s internal clock,” said Lois Neering, Clinical Nurse Practitioner at the Munson Sleep Disorders Center. “This alignment can improve sleep quality and reduce health risks associated with sleep deprivation, such as heart attacks and strokes.”
Gaining an extra hour of sleep may sound like a bonus, but the fall time change can throw off your body’s internal clock, leading to what experts call “social jet lag.” This occurs when your natural sleep rhythm gets out of sync with your daily schedule, similar to the grogginess you feel after flying through time zones.
“Even small changes in sleep patterns can affect how we feel and function,” Neering said. “Some people experience fatigue, irritability, or difficulty concentrating for days after the time change.”
The disruption can also impact safety. Studies show an increased risk of traffic accidents linked to the time change due to the combination of reduced evening visibility and sleep-related issues such as slower reaction times and driver fatigue.
To help your body adjust smoothly, the Munson Sleep Disorders Center recommends these tips:
- Shift your sleep schedule gradually in the days leading up to the change.
- Get morning sunlight to help reset your internal clock.
- Avoid caffeine and screen time before bed.
- Maintain consistent routines for sleep, meals, and exercise.
- Use a light therapy lamp in the morning to combat seasonal affective symptoms.
“Morning light is one of the most powerful tools we have to regulate our sleep-wake cycle,” Neering said. “Even a short walk outside can make a big difference.”
For more information or to schedule a consultation with the Munson Sleep Disorders Center, visit munsonhealthcare.org/sleep.