Time Change: How to Guide

The sun sets and shorter days begin.

The End of Daylight Saving Time: Health Effects and Adjustment Tips

Many of us prepare to set our clocks back an hour, marking the end of daylight saving time. This twice-yearly time shift may seem minor, but it can significantly affect our health and daily routines.

Research shows that changing our clocks disrupts our body's natural rhythms. This can lead to short-term health risks and long-term problems. Studies have found that the time change can cause:

- More heart attacks

- Sleep problems

- Mood changes

- Car crashes

These issues happen because our bodies have difficulty adjusting to the new schedule. Our internal clocks, which control when we feel sleepy or awake, get thrown off.

Some people have a harder time with the change than others. This is partly due to genes. People who naturally prefer mornings often adjust more quickly than those who like to stay up late.

Time changes can also make existing health problems worse. People with sleep disorders or certain gut issues may have more trouble during this time.

Many sleep experts think we should stop changing our clocks. They say staying on standard time year-round would be better for our health, as it more closely matches our body's natural rhythms.

While we can't control the time change, we can take steps to help our bodies adjust. Following some simple tips can make the transition smoother and reduce its impact on our health and well-being.

How to Adjust to the End of Daylight Saving Time

1. Get morning sunlight

- See the sunrise every morning

- Spend 10-15 minutes in the sun on clear days, 20+ minutes on cloudy days

- Don't wear sunglasses during this time

2. Get midday sun; even though UV is low during the fall and winter months, it is still important for circadian timing.

3. Get afternoon sun too

- Go outside again when the sun is low in the sky

- This helps your eyes get ready for night

4. Cut down on night lights

- Turn off bright lights after the sun goes down

- Use dim table lamps instead of overhead lights

- Change screen settings to a red tint

- Keep your bedroom dark for sleeping

5. Stick to a sleep schedule

- Try to go to bed and wake up at the same times each day

- Your waking time should not change on the weekends

6. Use temperature to help sleep

- Take a warm bath or shower before bed

- Keep your bedroom cool, around 67°F

7. Time your meals and exercise right

- Eat your last meal before the sun sets

- Do not exercise after dark

Following these steps can help your body adapt to changes in time more efficiently. This can lead to better sleep and more energy during the day.