Preparing for the fall time change
UCHealth physician offers guidance to manage changing daylight, sleep patterns and overall well-being
Summary
As daylight saving time ends on Nov. 1, UCHealth sleep expert Dr. Katherine Green explains why the fall time change is generally easier on the body, how shorter days and cooler temperatures can improve sleep, and what people can do to maintain healthy sleep habits, support their circadian rhythms and reduce symptoms associated with seasonal changes.
Key Facts
- The fall time change is typically easier for the body to adjust to than the spring time change.
- Longer periods of darkness and cooler temperatures can promote better sleep quality and sleep maintenance.
- Reduced daylight exposure can affect circadian rhythms, making morning light exposure important.
Aurora, Colo. – As daylight saving time nears the end, many people may notice changes in their sleep, energy levels and mood. Fortunately, simple strategies can help people adjust to shorter days and cooler temperatures which in the long run promote better sleep.
Why the Fall Time Change Is Easier on the Body
“The fall time change in general is the one that is easier on the body and tends to feel like a more natural transition,” said Dr. Katherine Green, clinical director at the Sleep Center at UCHealth.
In the fall, more total sleep time and better sleep maintenance (staying asleep) are achieved easier because of changes in light exposure and temperature, which are the two main ways that affect people’s sleep.
“Many people may feel tired earlier in the evening and sleep in longer in the mornings because it is darker for longer, said Dr. Green. “A cool sleep environment is really conducive to good sleep quality.”
Supporting Healthy Circadian Rhythms During Shorter Days
Still, circadian rhythms can be affected by reduced daylight exposure, making it important to seek bright light in the morning. Fortunately, Colorado's year-round sunshine makes this easier to achieve. For those who need additional support, light therapy may help.
“Using things like light boxes can help if you notice symptoms of seasonal affective disorder,” said Dr. Green, who added that keeping a regular sleep schedule and maintaining exercise will also help with the transition.
Preparing for the Time Change
In preparation for the time change, gradually shifting your sleep schedule by 15 minutes four days preceding the time change will get you fully adjusted. This preparation is especially important for kids and teenagers who feel the effects of time change more so than adults, said Dr. Green.
“Teenagers are the ones that are more affected by the time change because teenagers have what we think of as a naturally delayed sleep rhythm where they go to sleep later and wake up later,” she said. “Getting that morning light exposure is that much more important at preventing them from being more and more delayed over time.”
Daylight savings time ends Sunday, Nov. 1.
About UCHealth
UCHealth is a nationally recognized nonprofit health system that pushes the boundaries of medicine through advanced treatments and clinical trials, improving health through innovation and providing unmatched patient care in the Rocky Mountain West. Investing $1.6 billion in community benefits including $762 million in uncompensated and charity care each year, UCHealth is Colorado’s largest Medicaid provider and dedicated to the communities it serves. With the region’s only adult academic medical center, University of Colorado Hospital on the CU Anschutz campus, UCHealth includes 38,000 employees, 15 acute-care hospitals and thousands of physicians across Colorado, Wyoming and western Nebraska.