3 Tips to Adjust Your Sleep Schedule for the Daylight Savings Transition

Many people look forward to fall savings as we gain an extra hour of sleep. But being on a new schedule can greatly affect our sleep. According to the Sleep Foundation, gaining an extra hour in November has been linked to sleep loss and mood swings. It can also cause a phase shift in our circadian rhythm, disrupting our waking hours.

This year, Fall Daylight Savings falls on Sunday, November 3rd. Preparation now can help us have a good time and avoid potential disruptions. Transitions can be difficult, so here are some tips for adjusting your sleep schedule for fall savings.

1. Consider mindfulness techniques

Mindfulness is a disciplined and focused mental training exercise rooted in Eastern traditions. Research has shown that mindfulness has become a widely popular treatment method for numerous chronic health problems, from stress to anxiety, body tension and depression.

In a 2024 review published in Current reports of hypertension journal, scientists suggested that mindfulness-based interventions are safe and effective for people with insomnia and hypertension. Findings revealed consistent, albeit small to moderate, effects of mindfulness-based interventions on reducing insomnia symptoms, improving sleep quality, and lowering systolic and diastolic blood pressure readings.

According to Mindful.org, the practice of mindfulness meditation couldn’t be simpler. It involves sitting well, paying attention to your breathing, and coming back when your attention wanders. Doing this activity before bed can calm your mind and body and make it easier to fall asleep. Relaxation methods like deep breathing and mindfulness meditation can also help if you’re awake in the middle of the night due to a disrupted sleep schedule.

2. Improve your sleep hygiene

Creating healthy habits and a sleep-friendly bed environment is a game changer for consistent sleep. This can help not only during daylight saving time, but can also help in the long run. Eating wisely at night, unplugging for better sleep, and trusting our bodies are examples of sleep hygiene. Other elements to consider include:

• Have a routine to get ready for bed every night.
• Using a supportive mattress and comfortable bed.
• Keeping a fixed sleep schedule on weekdays and weekends.
• Wearing accessories such as a sleep mask and earplugs if necessary.
• Using a white or brown noise machine to distract from anxious or intrusive thoughts.

Change is hard, but when it comes to our sleep, we just have to start implementing what works best for us.

3. Plan for any sleep interruptions

Sleep makes us realize that time is everything. Without it, we are prone to interrupted sleep or staying awake. Not all 8 hours are equal, said Dr. Jade Wu, a board-certified sleep medicine specialist and researcher at Duke University School of Medicine. “The timing of your meals and the foods that help you sleep are critical,” explained Dr. Wu, author of Hello Sleep: The Science and Art of Overcoming Insomnia Without Medication. “Our sleep patterns are based on neurotransmitters in the brain, which also come from our diet, so what we eat dramatically affects our brain chemistry.” Ultimately, taking a holistic approach to sleep can help us prepare for daylight savings and reduce sleep disruptions. This can include not eating sugar before bed, writing out your schedule for the next day if anxiety keeps you awake, and not working late into the night. Experts also recommend going to bed a little later in the days leading up to Fall Savings to help ease the adjustment.

The quest for good sleep won’t happen overnight. It can take a lot of trial and error, especially for those who are chronically sleep deprived. The end of daylight saving time this November provides an opportunity to invest in quality sleep and make changes to improve our sleep health.