This Sunday, the clocks will go back one hour starting at 2 a.m., marking the end of Daylight Saving Time in 2024. Daylight Saving Time is a 238-day event that covers spring, summer and half of fall. It is the custom to change the clock and make more use of the daylight hours so that darkness begins later. Here’s how it works:

Spring Daylight Saving Time “Spring Forward”: The clocks are moved forward one hour at 2 a.m. on the second Sunday in March. We lose an hour of sleep for more daylight and shorter night hours.

Fall-summer time “Fall back”: The clock is set back one hour at 2 a.m. on the first Sunday in November. We get an hour of sleep for shorter daylight hours and longer night hours.

How the time change affects sleep

Moving our clocks forward an hour may not seem like a big deal, but experts have explained that the time change can affect the circadian rhythm, the internal clock that helps manage sleep and other biological processes. When the circadian rhythm changes, it can affect our sleep-wake cycles and cause serious sleep problems, including sleep loss and severe mood swings. A lack of sleep can cause problems with learning, focusing and responding. Although fewer adverse health effects are associated with daylight saving time in the fall, people still often feel sluggish and tired after changing the clocks, the Sleep Foundation explains. Gaining an hour of sleep may not lead to better rest or eliminating our sleep debt after one night.

*Sleep debt is the cumulative effect of not getting enough sleep over days or weeks. It affects people with chronic sleep deprivation, insomnia or a sleep disorder.

If we prepare now, we can implement the transition properly and avoid possible disruptions during summer time in the fall. Some helpful tips include considering mindful techniques, improving sleep hygiene, and reducing sleep disruptions. But we also need to research and explore what works best for us. A targeted approach is needed to achieve good sleep and improve overall health.

Why the time change affects your sleep

While the fall time change may not disrupt sleep as much, it can still affect sleep habits. Seasonal time changes, whether in fall or spring, have always affected sleep quality, even though fall DST is an easier transition. There is increasing pressure from scientists and health professionals to eliminate seasonal time changes in favor of permanent standard time, as this best suits human circadian biology. The American Academy of Sleep Medicine (AASM) stated that the human biological clock is the reason why daylight saving time affects sleep. In an article published in the Journal of Clinical Sleep Medicine, the AASM explains that the timing of light and darkness, which dictates sleep and wake rhythms, regulates the human biological clock. “Daylight saving time can cause a misalignment between the biological clock and the environmental clock, which can lead to significant health and public safety concerns, especially in the days immediately following the annual change to daylight saving time.” Most of the US observes daylight saving time. Therefore, it will take a huge effort to eliminate seasonal time changes.

Why the time change causes more sleep problems

The Sleep Foundation explains that many people feel refreshed and more alert during daylight saving time in the fall. Still, some people, especially those with seasonal affective disorder (SAD), a form of depression usually linked to shorter days and less sunlight in the fall and winter, may have more trouble sleeping. There is a strong correlation between SAD and several factors, such as abnormal sleep, circadian rhythms and inadequate sunlight exposure. Therefore, choosing the best treatment for you is the first step in managing SAD during this season. A new study published in the Journal of Affective Disorders revealed that phototherapy (light therapy) was significantly more effective than other intervention groups or control therapies such as antidepressants, cognitive behavioral therapy and negative ion generators. Further research is needed to assess the long-term effectiveness and safety of different treatment methods for SAD.

Fall-summer time 2024 is just around the corner. Let’s use this opportunity to cope with the time change, practice healthy habits and sleep better at night.