One of the things we most love about fall is the colorful leaves, the buildup to Thanksgiving, the cooling of temperatures.  What we may not enjoy is the days getting shorter and darker and the switch to the end of Daylight Savings Time, causing a possible drop in energy and mood levels.

What begin as a way to reduce electricity in the early 1900’s is now criticized because of its impact on health and wellness.  In 2020 the American Academy of Sleep Medicine released a statement in support of a national fixed year-round standard time, stating that it will “align best with human circadian biology.” When our body’s internal clocks get misaligned, it can increase cardiovascular disease, metabolic syndrome and increased vehicle crashes.

Because of the dangers to our health, the Senate has proposed doing away with twice-yearly time changes altogether.  Along with the Sunshine Protection Act, Daylight Savings could become permanent (the time would no longer change) if a bill passes in the House and is signed into law by President Joe Biden.   It would then go into effect in a year, in November 2023.

Until that time, here are a few ways to help your mind and body adjust to the recent time change.

1. Build Up to the Change
Readjusting your sleep window by an hour can be asking too much of your body.  Go to bed earlier in the days leading up the time change, which will be useful for the “Spring Forward” on March 12th.  For example, if your normal bedtime is 10 pm, then go to bed at 10:20 pm on Thursday and 10:45 pm on Friday.

2. Get More Sunshine
To ease the adjustment, get as much daylight as possible to ease the effects of the darker evenings.  The light exposure can help adjust your circadian rhythms to give you more energy throughout the day.  Get exercise outside and soak up the early morning and afternoon sunshine to regulate and boost your mood.

3. Get Deeper Sleep at Night
After the time switch, getting deeper, more restful sleep can be helpful.  Dim the lights an hour before your bedtime to start relaxing your system.  Limit large meals, alcohol, hard exercise and liquids three hours before bedtime, as these can get in the way of your circadian rhythms.  Keep technology out of the bed at least 30-minutes before bed and switch to light reading.  Winding down with music, a shower and breathing exercises can also improve the quality of sleep.

4. Cat Nap
If you’re losing sleep regularly after the time change, take a short cat nap.  Naps should be no longer than 20-minutes.  If naps are any longer, then it may be harder to fall asleep later in the evening.

5. Limit Caffeine
As adjustments are made to the time change, your body and mental state may crave more caffeine to get through the day.  Caffeine makes it harder to fall asleep and could reduce sleep time by up to one hour, according to an online article by sleepfoundation.org.  It is recommended that the best time for caffeine consumption for better quality sleep is in the morning and no later than 2 pm.

6. Use Light Therapy
Light therapy is used to treat certain health conditions through exposure to artificial light.  It can help people with insomnia, depression, jet lag and Seasonal Affective Disorder (SAD.)  It is also used to reset your circadian rhythms and may be beneficial to your system by improving energy levels and helping you to fall and wake up easier.  Light Therapy lamps are available online.