How to survive daylight saving time change

Twice a year, the clock will jump 60 minutes — forward in the spring, back in the fall — so that people can enjoy the maximum amount of daylight and save energy. The switch between daylight saving time and standard time (or vice versa) regularly leaves many of us feeling unwell and drowsy for days afterward, making it more difficult to carry out our daily tasks. We wake up groggy, as if we hadn't rested at all. We shuffle around our homes and cities like zombies, feeling sluggish, a bit off, and more irritable. Our appetite fluctuates, as do our mood and concentration.

It's Time for Standard Time

On the night between Saturday, October 26, and Sunday, October 27, precisely between 2 and 3 AM, we will turn the clock back by one hour, entering the standard time period, which will last until the last weekend of March 2025. Between March 29 and 30, 2025, we will return to daylight saving time, moving the clock forward again by 60 minutes. The advantage of the fall switch? We gain an extra hour of sleep, and the mornings will be brighter, but as the winter solstice approaches and daylight decreases, it will get dark earlier in the evening. This makes the days seem shorter, and we'll need to manage the psychological and physical effects, often compared to a mini jet lag, while our biological clock adjusts to the change.

Time, Light, and Circadian Rhythm

Pushing the clock forward or back by an hour may seem like a minor change, but underestimating its impact is a mistake because the body and mind don't remain unaffected. Humans and other mammals are governed by circadian rhythms, 24-hour cycles controlled by the hypothalamus and influenced by light and darkness. These rhythms regulate fundamental functions such as sleep, thermoregulation, metabolism, appetite, and endocrine activity. Waking up when it still seems like night, or going to bed when it’s still daylight, can be unsettling and takes time to return to normal. Suddenly, when we turn the clock back, we eat, sleep, and socialize at different times, and the body struggles to adapt, leading to small and large imbalances, which in most cases gradually diminish over a few days or weeks.

How Standard Time Affects Our Health

With the arrival of standard (or daylight saving) time, our biological clock goes haywire, showing symptoms similar to those of seasonal affective disorder (SAD), and it takes time to regain balance. Those who are more sensitive to changes in climate and light may experience fatigue, which in some cases leads to asthenia, a sense of widespread weakness and lack of physical and mental energy, negatively impacting daily activities. Often, the sleep-wake cycles and the immune system are disrupted, causing drowsiness or insomnia, irritability, anxiety, mood swings, difficulty concentrating, digestive problems, loss of appetite or excessive hunger, headaches, feelings of malaise, and muscle aches.

Time Change and Sleep

The time change especially affects our sleep quality. For example, with standard time, losing an hour of natural light and spending more time with artificial light leads to less serotonin and vitamin D, and slows down the production of melatonin, the hormone that regulates sleep duration, depth, and quality. This, along with other factors, interferes with the sleep-wake cycle, making it harder to feel alert in the morning and inducing drowsiness, which makes falling asleep easier in the evening. Poor sleep inevitably leads to negative effects, such as slightly lower energy levels, mood swings for no apparent reason, and stress.

How to Better Handle the Time Change and Improve Sleep During This Transitional Period

The inconveniences caused by the time change can be numerous, varied, and, in some cases, particularly annoying, but they can be minimized and managed through certain practices and routines. If, like us, you struggle with seasonal and time changes, you might want to try some tips that experts recommend to help take care of yourself and cope with difficulties in concentration, sleep disorders, or insomnia episodes.

Try the 10-3-2-1-0 Method

Sleeping is essential, yet many have trouble letting go and falling into a deep sleep. To solve this problem, in 2016, Canadian wellness coach Craig Ballentyne developed the 10-3-2-1-0 method, which can also be useful during the time change. It's a pre-sleep routine in a few simple steps. Avoid consuming caffeinated or stimulant beverages 10 hours before going to bed, as they can raise heart rate and overstimulate the nervous system. 3 hours before, avoid eating or drinking alcohol. 2 hours before bed, stop working. 1 hour before bed, disconnect from your computer, smartphone, and any device, as the blue light from screens disrupts the natural sleep-wake process. Finally, the 0 refers to the number of times you should snooze your alarm in the morning. When the alarm goes off, get up, calmly but without hesitation, resisting the urge to hide under the covers.

Other Small Tips for Better Sleep and Surviving the Time Change

There are many hacks to help the body relax and prepare for restful sleep, which can lead to more balanced and productive days, both mentally and physically. Here are a few:

• Stick to your usual habits and bedtime routine: Continue doing the same things every night, like having dinner at the same time and following your usual nightime skincare routine, because when your body and brain repeat the same actions enough times, they'll also understand that it's time to shut down for the night, making it easier to fall asleep quickly.
• Create a relaxing nighttime routine: Turn off the computer, don't respond to work emails, and instead read a book, take a warm bath, or meditate. These calming rituals can help signal your body that it's time to unwind and prepare for sleep, making it easier to fall asleep and stay asleep.
• Gradually adjust your sleep schedule: If possible, it may help ease the transition by slightly adjusting your bedtime in the days leading up to the time change.
• Make your bedroom sleep-friendly: Good sleep requires a conducive environment. Keep your bedroom dark, quiet, and cool. Consider using blackout curtains, earplugs, or white noise machines.
• Avoid exercising late in the day: If possible, exercise in the morning or avoid intense physical activity after 7:00 PM.

• Moderate naps: If you feel sleepy, a short nap can give you a boost of energy, as long as it doesn't exceed 20 minutes to avoid feeling groggy upon waking.
• Avoid non-prescribed medications: If you're not following a specific medical treatment, avoid using sleep aids. Instead, try relaxation exercises or natural remedies like chamomile, lemon balm, and passionflower teas.
• Spend time outdoors: Since natural light is essential for circadian rhythms, take advantage of sunny moments to soak up vitamin D. It will improve your mood and sleep quality, alleviating morning fatigue.
• Stay socially active: The lack of sunlight shouldn't stop you from engaging in social activities or attending events if you feel like it. Being around others can help maintain a positive mood.