As daylight savings time (DST) ends at 2 a.m. on November 3, 2024, and we “fall back” an hour, many of us look forward to that extra hour of sleep. But the time shift can throw our bodies off, especially for children and adults who are sensitive to changes in routine. Thankfully, there are some tried-and-true methods to ease this transition for the whole family, helping everyone stay rested and well-adjusted as we settle into shorter, cooler days.

Why the Shift Affects Our Bodies

Our internal body clocks, or circadian rhythms, are highly influenced by light exposure and daily routines. This rhythm takes cues from sunlight to regulate our sleep-wake cycles, appetite, and mood, so even a one-hour change can make us feel groggy or disoriented for several days. However, with a few simple adjustments, you can help recalibrate your internal clock smoothly.

Tips for Adjusting Bedtimes

1. Gradually Shift Bedtimes and Wake Times

For Adults: Start going to bed 15-30 minutes later each night leading up to the time change. This gradual shift will make it easier to adjust once the clock changes.
For Kids: Try a similar approach with your children, especially if they have an early bedtime. Move bedtime by about 10-15 minutes every two days so their bodies have time to adjust more comfortably.

2. Prioritize Evening Wind-Downs

Limit Screen Time: Light from screens can disrupt melatonin production, making it harder for the brain to signal bedtime. Set a technology cutoff at least an hour before bed.
Use Relaxation Techniques: Try light reading, gentle stretching, or deep breathing exercises to help you wind down. For kids, consider a calming bedtime story to signal that it’s time to rest.

3. Expose Yourself to Morning Light

Morning sunlight is one of the strongest regulators of our circadian rhythms. Aim to spend at least 20-30 minutes outdoors or near a bright window each morning. This exposure helps signal to your body that it’s time to wake up and sets the day’s rhythm.
If mornings are still dark where you live, consider using a light therapy box. These simulate natural sunlight and can help boost energy and regulate sleep-wake cycles.

4. Be Consistent with Meal Times

Mealtime regularity also affects your body clock, so try to keep breakfast, lunch, and dinner consistent even with the time change. This can be especially helpful for children, whose routines are closely tied to these daily rituals.

5. Practice Good Sleep Hygiene

Keep the Bedroom Dark and Cool: Your body sleeps best in a cool, dark, and quiet environment. Blackout curtains can help block any residual evening light.
Limit Caffeine and Heavy Meals at Night: Caffeine and heavy foods can interfere with sleep quality. Avoid these in the afternoon and evening to help your body wind down naturally.

Additional Tips for Parents Adjusting Kids to the New Schedule

If you have little ones at home, you might notice that they wake up earlier due to the time change. Here are some ways to help them adjust:

Set Consistent Bed and Wake Times: Keep wake-up time consistent, even on weekends. This helps reinforce their new internal clock.
Encourage Quiet Morning Activities: If they wake up too early, encourage quiet activities like reading or drawing in their room until it’s closer to wake-up time.
Adjust Nap Schedules Gradually: If your child still naps, try shifting nap times by 10-15 minutes daily so they don’t become overtired.

How Long Does It Take to Adjust?

The adjustment period varies, but generally, adults can reset within a few days to a week. Children, especially younger ones, may take up to two weeks to adjust fully, as their circadian rhythms are a bit more sensitive to time changes.

For more information about circadian rhythms and how light affects sleep, check out the Sleep Foundation’s resources.

Embrace the Time Change with New Evening Routines

While the time shift can be challenging, it also offers a chance to refresh your evening routines as the days get shorter. Try incorporating cozy indoor activities like family game nights, evening walks, or a new bedtime ritual that can help everyone wind down with the season.

Whether you’re an early bird or a night owl, these strategies can help you make the most of the extra hour, ensuring a smoother transition to the new season’s rhythm. Happy adjusting, and enjoy the restful nights ahead!