Extra Hour of Sleep Daylight Savings
November 6th we have a clock change for daylight savings time. Don’t worry, it’s the good one. We “fall back,” as in fall back to sleep on Sunday morning since we’ve gained an hour. Isn’t it nice to get that extra time? I think so. I always try to appreciate a little extra.
And when Sunday night comes, it feels comforting to me when I look at the clock and see that it’s earlier than it feels.
This is an opportunity for anyone who has trouble getting to sleep and waking up in the morning. What if you took advantage of the time change to shift your own clock? This would mean carrying on with what you were doing before so you had a one-hour shift earlier. Or you could split the difference to make things easier for yourself.
SLIIIP.COM offers expert sleep treatments to help you optimize your sleep routine and combat sleep disturbances. For a better night’s rest, call us at 478-238-3552 and take the first step towards better sleep today!
How Daylight Saving Time Affects Your Sleep Routine
Daylight saving time (DST) can have a significant impact on your sleep patterns. When the time shifts, your body’s internal clock may feel disrupted. However, the extra hour of sleep can help reset your circadian rhythm, especially for night owls. By adjusting your sleep schedule gradually, you can use the “fall back” to create a more regular sleep routine that aligns with your body’s natural cycle.
The time shift provides an opportunity to go to bed earlier and wake up feeling more refreshed. It’s important to take advantage of the extra hour by prioritizing sleep health and maintaining a regular sleep schedule. Research shows that a stable sleep routine supports better sleep quality and mental health.
The Importance of Consistency in Your Sleep Schedule
Your body thrives on consistency, and so does your sleep schedule. When daylight saving time ends, it’s a great time to start adjusting your bedtime to be earlier and more consistent. This can help reinforce your body’s circadian clock, which governs your sleep-wake cycle.
By going to bed at the same time each night, you can improve your chances of falling asleep faster and experiencing deeper sleep. Consistency strengthens your internal clock, helping your body adjust to the new time shift without disruption. A regular schedule can even improve your blood pressure and overall well-being.
How the Extra Hour Benefits Your Sleep Health
The extra hour provided by the time change is more than just an extra hour of rest. It gives your body a chance to recover and re-align with your natural rhythm. Deep sleep, which is essential for physical and mental health, becomes easier to achieve when your body is in sync with the time change.
Getting this extra hour allows you to focus on sleep hygiene. This means creating an environment free from blue light, artificial light, and distractions. The improved sleep quality can help lower stress, decrease anxiety, and even support heart health by balancing your body’s natural rhythms.
Impact of Daylight Saving Time on Mental Health
Many Americans experience sleep disturbances due to the time change. As daylight saving time ends, you may feel tired or sleepy for a few days. This is because the body’s circadian rhythm has to adjust to the new clock. However, the benefits of the extra hour are clear—taking advantage of the time shift can help improve sleep quality and your overall mental health.
Research shows that a good night’s sleep can positively impact mental well-being, reducing feelings of stress and anxiety. For those struggling with sleep disturbances, using the extra hour to adjust to a better sleep routine may provide relief and even boost mood.
The Connection Between Light and Sleep
Morning light plays a key role in resetting your body’s internal clock. When daylight saving time ends, the shift in daylight hours can help synchronize your circadian rhythm. More daylight in the morning gives your body the signals it needs to wake up naturally and feel energized throughout the day.
By adjusting your sleep routine to align with the natural daylight cycle, you can improve both your sleep and your ability to stay awake during the day. Regular exposure to natural light helps reinforce your circadian cycle and can reduce the risk of sleep disturbances.
Adjusting to the Time Change: Tips for a Smooth Transition
Shifting your sleep routine can be challenging, especially if you’re a night owl or prefer evening activities, or if the time change disrupts your sleep patterns. When daylight saving time begins or ends, your internal body clock can feel confused, leaving more than half of people struggling to adjust. To transition smoothly, try moving your bedtime by an hour earlier or in small steps during the days leading up to the change.
When clocks forward or are moved forward, such as during spring forward, many people experience a feeling similar to jet lag and feel sleepy during the day. Gradual changes help morning people and night owls alike stay balanced. This approach can also make the shift feel less dramatic than moving the clock by one hour or even two hours all at once.
Health Risks Associated with the End of Daylight Saving Time
The end of daylight saving time can disrupt sleep and pose health risks. Studies from Stanford University and the American Medical Association highlight the following concerns:
- Increased risk of heart attacks: Research shows a slight increase in heart attacks around the time of the time change, as disrupted sleep can strain the heart.
- Sleep disturbances: The sudden shift can disrupt sleep patterns, making it harder for the body to adjust.
- Strain on the cardiovascular system: Disrupting the circadian rhythm may elevate blood pressure and stress levels.
- Sleep medicine specialists recommend gradually adjusting your sleep schedule to avoid these negative effects.
How Daylight Saving Time Affects Heart Health
When daylight saving time begins, especially on the second Sunday of March, your body may struggle with the sudden shift as clocks forward and sleep is shortened. During spring forward, people lose one hour of rest, which can raise stress levels and blood pressure. Studies reported by the Associated Press show that during the days leading up to the time change, many adults feel sleepy and unfocused, increasing health risks.
However, when the clocks return to normal in the winter months or with discussions about permanent standard time, the golden hour of extra rest can help stabilize your internal body clock. Prioritizing consistent sleep during this time supports heart health and lowers long-term risks, especially when guided by findings from circadian sciences.
Final Thoughts
The end of daylight saving time offers more than just an extra hour of sleep—it’s a natural reset button for your body and mind. By leaning into this shift, you can rebuild healthy habits, strengthen your circadian rhythm, and create a more consistent, restorative sleep routine. Whether you adjust your bedtime, soak in more morning light, or finally explore solutions for ongoing sleep issues, this transition is the perfect opportunity to put your sleep health first.
If you’ve been struggling with fatigue, snoring, insomnia, or irregular sleep patterns, this is the ideal moment to take action. Visit SLIIIP.COM or call 478-238-3552 to get personalized guidance and expert support. A well-rested, refreshed version of you is closer than you think—start using this extra hour to invest in better sleep today.
