You have most likely noticed that lately the mornings have been darker and the nights longer. Next weekend, we will experience a more sudden change as we “fall back” from Daylight Savings Time to Standard Time on Nov. 2.
Many people struggle to adjust to the time changes in the fall and spring, as these can throw off our bodies’ internal clocks. The sudden shift can make it more difficult to fall asleep and wake up consistently. These disruptions to sleep can have an impact on our mental wellbeing, including mood changes and difficulty concentrating.
By taking a few steps to prepare, though, you can ease yourself into the change. Start by altering your bedtime this week. Make it 10-15 minutes later every day until you’ve adjusted to a whole hour difference. After the time change, be sure to get morning light to help your brain get used to the new schedule. Try to avoid habits that can disrupt your sleep even more. Cut back on alcohol and caffeine, and avoid screentime before bed.
For some people, the start of Standard Time may also mark the beginning of symptoms of seasonal affective disorder. This condition is characterized by feelings of fatigue, irritability, hopelessness or loss of interest in activities during the winter months.
If this applies to you, be sure to talk to your primary care provider to find the right treatment for you. Also try prioritizing self-care through exercise, healthy eating and getting plenty of sleep to lessen symptoms.
Natalie Del Vecchio is the community health coordinator in the Dallas County Public Health Department.