7 Tips for Surviving the Fall Daylight Saving Time Change

Most Americans look forward to gaining the extra hour that comes with the end of daylight saving time (DST) — happening this Sunday, Nov. 5.

But many scientists believe any disruption in our circadian rhythms — our body’s wake and sleep cycles — can have a negative effect on our health.

The fall time change “isn’t associated with the same impact or level of disruption as the spring change, but it can still affect you,” says Michelle Drerup, M.D., a sleep specialist at the Cleveland Clinic.

Even if you try to use the extra hour to catch up on sleep, studies show you’re still likely to experience a net loss of sleep in the days after the change because you’ll wake up earlier, have more trouble falling asleep or wake up more often during the night.

In addition, the shorter days and early onset of darkness can leave you feeling moody, lethargic and irritable. One study found an 11 percent increase in depression episodes in the week following the November change.

A few studies have also noted a higher risk of stroke and heart attack in the week following the transition.

Here are a few ways to ease into the time change and combat the potentially harmful effects of the end of daylight saving time.

1. Set your clock back on Saturday night

The people who tend to have the most difficulty with the fall time change are early birds — those who already go to bed early and wake up early, Drerup says.

They often find themselves wide awake an hour earlier than normal.

To help ease the transition, Drerup recommends changing your clock on Saturday night and pushing your bedtime back, rather than going to bed at your regular time.

If it’s difficult to stay awake, try doing something active, such as taking an evening stroll, rather than sitting on the couch and watching television, Drerup suggests.