Daylight Saving time ends the first part of November when we turn our clocks back one hour for the remainder of the winter months. I’m not a fan of the Fall time change because it’s dark by 5:30 p.m. (in some areas, by 4:00 p.m.), making it feel like the “shorter” days drag on forever. And, for many people, the end of Daylight Saving time ushers in a time of depression, seasonal affective disorder (SAD), cluster headaches, autumn anxiety, and other concerns such as drowsiness and irritability.
On the other hand, one of the gifts of the Fall time change is that it encourages an earlier bedtime for many people, allowing the body more time for rest and repair.
A Short History of Daylight Saving Time
It was Benjamin Franklin’s idea. He actually suggested Daylight Saving Time back in 1784 as a way to economize on sunlight and burn fewer candles during winter mornings and nights; however, the practice did not become officially established in the United States until Congress passed the Uniform Time Act in 1966, with the same intention of saving energy. Since that time, Congress has expanded the length of Daylight Saving Time three times, once in the 1970s during the country’s energy crisis, once in the 1980s, when April got brought under the daylight saving umbrella, and finally in 2007. Today, Daylight Saving Time goes from March to November.
“An extra yawn one morning in the springtime, an extra snooze one night in the autumn… We borrow an hour one night in April; we pay it back with golden interest five months later.”
Winston Churchill (about Daylight Saving Time)
Circadian Rhythm
Your body’s circadian rhythms tick away throughout the day, affecting hormones, brain wave activity, cell regeneration, and other biological processes such as hunger levels and sleepiness. The body systems with the most prominent circadian variations are the sleep-wake cycle, the temperature regulation system, and the endocrine system (hormones). When these rhythms get thrown off-balance, even by just one hour, your body will definitely let you know.
One of the main health concerns as we adjust to the Fall time change is that many people will not —or are unable to —take advantage of this precious extra hour of sleep. The result is that the shift in the body’s daily sleep-wake cycle can disrupt sleep for several days or more. Any disruption in restful sleep can bring down your body’s immune system.
According to research, the body’s circadian clock controls an essential immune system gene in mice — a gene that helps the body ward off bacteria and viruses. “People intuitively know that when their sleep patterns are disturbed, they are more likely to get sick. “It does appear that disruptions of the circadian clock influence our susceptibility to pathogens,” study author Erol Fikrig, professor of epidemiology at the Yale School of Medicine, said in a press release.
10 Tips for a Healthy Fall Time Change
🍂 Advance Preparation for the Fall time change
If 10 p.m. is your regular bedtime, 9 p.m. will feel more like usual after the Fall time change. Staying up 20 minutes past your regular bedtime on the Friday and Saturday before falling back may help you stick to your schedule later in the week.
🍂 Pre-Schedule on Saturday
If you don’t have a strict schedule on Saturday, turn your clocks back in the late morning or early afternoon. Shifting your daily activities, such as meals, to an earlier time will help your body adjust more smoothly.
🍂 Don’t fall into the trap of staying up later
Don’t fall into the trap of staying up later on the Saturday night before the time change because of that “extra hour.” Most who usually try this actually end up losing sleep. Try to avoid building up a sleep debt in the days leading up to the change.
🍂 Limit all alcohol, caffeine, and nicotine
Limit all alcohol, caffeine, and nicotine the day before the time change. These substances can impact your ability to fall asleep, and they can also trigger headaches, especially if you are prone to cluster headaches during the time change.
🍂 Get as much sunshine
Get as much sunshine as you can during the coming weeks. Try taking a walk during the day or spending your lunch break outdoors to boost your mood and energy levels. 20 to 30 minutes of daily sun can make a huge difference. If you have low Vitamin D3 levels, now is the time to begin supplementing with a plant-based Vitamin D3.
🍂 exercise
Mild exercise, such as a walk in the late afternoon or early evening, can help you avoid crashing after work. Exercise actually releases the neurotransmitter serotonin in the brain, which allows your body to advance the clock and adapt to the time change.
🍂 Light Therapy
Many people, especially those with seasonal affective disorder, find that using a light box can help. Those with bipolar disorder should consult a doctor first.
🍂 melatonin
Melatonin can help realign your body’s rhythm if you have difficulty sleeping. The use of melatonin to promote restful sleep is well documented. Studies of low-dose oral melatonin in healthy adult volunteers showed that time to sleep onset, stage-2 sleep, and REM sleep decreased without affecting the percentage of time in REM sleep or alertness after waking. In addition, evidence indicates improved sleep benefits for children. Use as directed.
🍂 Ditch the naps
Although a power nap during the day is tempting, especially on a cold, rainy day, don’t succumb to the temptation. If you get tired, take a walk or eat a healthy snack.
🍂 Adjust the lighting in your home and office
Adjusting the amount of light and dark in your home/office can help synchronize your circadian rhythm, making the transition to a new time zone easier. Opening the blinds in the house as soon as you get up in the morning, and then dimming the lights at the same time every evening, will help your body relax and signal that it’s time for sleep. I highly suggest turning off computers, TVs, and tablets at least one hour before bed.
🍂 glycine
Glycine (also known as 2-Aminoacetic Acid) is an amino acid and a neurotransmitter. Glycine can affect your sleep in several ways. Glycine helps lower your body temperature. Glycine increases blood flow to the body’s extremities, reducing core body temperature. A slight drop in body temperature is a key part of the body’s physical progression into sleep. A recent study on the effects of glycine supplementation found that it triggered a drop in body temperature and, at the same time, helped people both fall asleep more quickly and spend more time in REM sleep. Other research shows that supplemental glycine may help you move more quickly into deep, slow wave sleep. Glycine increases your serotonin levels. Serotonin has a complex relationship to sleep. Among other things, serotonin is required to make the sleep hormone melatonin. In people who have difficulty sleeping or sleep disorders such as insomnia and sleep apnea, increasing serotonin levels can help restore healthy sleep patterns and encourage deeper, more restful, and refreshing sleep. Research shows oral glycine elevates serotonin, reduces symptoms of insomnia, and improves sleep quality. Other studies suggest it may help you bounce back to healthy sleep cycles after a period of disrupted sleep.
🍂 BONUS: Sleep hygiene
Sleep hygiene refers to actions you can take to create a sleep-friendly environment, thereby enhancing your chances of falling asleep, staying asleep, and sleeping soundly. Good sleep hygiene can include reducing or eliminating caffeine and alcohol at least three to four hours before bedtime, turning down all lights two hours before bedtime, creating calming rituals before bed to gradually relax yourself (taking a stress relief bath, for example), making your bedroom cool and dark, and wearing earplugs and eye masks. Also important is going to bed and waking up at the same time every day, including weekends. According to an Australian study published in The American Journal of Clinical Nutrition, you might want to consider eating healthy starchy carbohydrates before bedtime to fall asleep faster. Carbs that quickly raise blood sugar (those with a high glycemic index) may hasten sleep, especially when eaten four hours before bedtime, the researchers report. Such carbs may also boost tryptophan and serotonin, two brain chemicals involved in sleep, the study suggests.
How to Perform a Fall Time Change Home Preparedness Checklist
Safety professionals have long used the start and end of Daylight Saving Time as reminders for performing recurring safety tasks. Try to do the following on the weekend before the fall time change:
Check and replace the batteries in your smoke and carbon monoxide (CO) alarms.
Ensure they are working correctly and replace the batteries. As the cold sets in and many start up their gas-fired furnaces, fireplaces, portable unit heaters, and the like for the first time, carbon monoxide poisoning risks increase dramatically. Replace any smoke alarm unit that is older than 10 years. Replace any CO alarm unit that is older than 5 years.
Prepare a winter emergency kit for your automobile.
Such kits are a lifesaver if you get stuck in bad weather while driving. They should include items such as: warm clothes, a blanket, a flashlight, batteries, water, non-perishable snacks, a shovel, flares, a reflective hazard triangle, jumper cables, cat litter or sand for traction, a ski hat, and gloves.
Check whether your fire extinguishers need recharging.
Check the small gauge at the top of the extinguisher. If the needle in that gauge is in the green, chances are, the extinguisher is okay. If it is in the red, you need to have the extinguisher recharged.
In Conclusion…
Fall is such a beautiful season, with its wonderful colors, scents, and activities. Unfortunately, the Fall time change can wreak havoc on the body and the mind. If you are sensitive to the Fall time change, implementing some or all of the suggestions above can help you get through it with minimal difficulty. Keeping your body healthy year-round is essential, and knowing what you can do to achieve this is extremely valuable for your overall well-being. Remember that knowledge is power, and putting it into practice is pure gold.
Resources and References
Adam C. Silver, Alvaro Arjona, Wendy E. Walker, Erol Fikrig. The Circadian Clock Controls Toll-like Receptor 9-Mediated Innate and Adaptive Immunity. Immunity, 2012 DOI: 10.1016/j.immuni.2011.12.017.
High-glycemic-index carbohydrate meals shorten sleep onset.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.
