Daylight Savings Time: Tips for Adjusting to the “Fall Back” on November 3rd

As we approach the end of Daylight Savings Time, it’s almost time to set those clocks back one hour. This year, the time change occurs on Sunday, November 3rd, at 2:00 a.m. Although the idea of gaining an extra hour of sleep may sound appealing, the time shift can still disrupt your routine and affect your body’s internal clock. With a few proactive steps, you can make the transition smoother and fully embrace the extra hour of rest.

Here are some tips to help you adjust to the “fall back” with ease:

1. Gradually Shift Your Schedule

One of the best ways to adjust is by making gradual changes to your routine. A few days before the time change, go to bed and wake up 15 minutes later each day. This small shift helps your body adapt more smoothly to the new schedule, minimizing the impact of the change.

2. Keep a Consistent Sleep Routine

Consistency is key when it comes to adjusting to time changes. Try to keep your wake-up and bedtime schedule consistent, even on weekends. This will help regulate your internal clock and make it easier to transition.

3. Soak Up Natural Light

Exposure to natural sunlight during the day can help your body adjust to the time change. Spend some time outside in the morning if possible, as daylight helps signal to your brain that it’s time to be awake. This can help reset your internal clock and improve sleep quality.

4. Limit Caffeine and Electronics Before Bed

Caffeine and blue light from electronics can interfere with your sleep cycle. To ensure a restful night’s sleep, avoid caffeine at least six hours before bed and limit screen time an hour before hitting the pillow. Try reading a book, meditating, or enjoying some light stretches to unwind.

5. Take Advantage of the Extra Hour

Use the extra hour as an opportunity to rest, recharge, or get a jump on your day. You might use it to prepare a hearty breakfast, enjoy a morning walk, or do something that brings you joy and relaxation. Embracing this bonus hour can help make the time change feel like a gift rather than a disruption.

6. Check Household Devices

Most digital devices adjust automatically, but don’t forget to manually reset appliances, car clocks, and any analog clocks around your home. Take this opportunity to change the batteries in your smoke detectors as well—a task that’s easy to forget but vital for safety.

7. Stay Active During the Day

Physical activity can boost your mood, energy levels, and sleep quality. Whether it’s a brisk walk, a yoga session, or a workout, staying active will help your body adjust to the time change more smoothly and improve your overall well-being.

8. Be Mindful of Your Evening Routine

As the days get shorter, it’s tempting to indulge in late-night activities or heavy meals. However, keeping your evening routine calm and consistent can help your body relax and prepare for sleep. Consider dimming the lights an hour before bed to encourage the production of melatonin, the sleep hormone.

9. Stay Hydrated

Dehydration can lead to feelings of fatigue, especially during transitional periods. Make sure to drink enough water throughout the day to keep your energy levels stable and help your body adjust to the new schedule.

10. Be Patient with Yourself

Adjusting to a time change can take a few days. Don’t be too hard on yourself if you feel a little groggy at first. Give your body and mind some time to adapt, and prioritize self-care during this transition.

The end of Daylight Savings Time may signal shorter days and longer nights, but with a bit of planning and a positive mindset, you can make the most of this seasonal shift. By following these simple tips, you’ll not only adjust to the “fall back” smoothly but also set yourself up for a more restful and productive season ahead.

Happy Fall Back!

Mel & Zack Durham

EXP Realty | PNW Homes Group

360.481.2073

melandzack@pnwhomesgroup.com