TThe end of daylight saving time is an abrupt shift: from one day to the next the day becomes dull. The change is usually accompanied by initial relief at getting an extra hour of sleep, and then a lot of grumpiness the following week, punctuated by comments like “It’s getting dark so early now” and “It’s only 6:30 PM!? It feels like 9pm!” But instead of reacting passively, we can actively anticipate and even welcome the end of daylight saving time.

One of the biggest problems with the end of daylight saving time is that, as it often does in winter, it sneaks up on us. Now that our phones update the time automatically, it’s even possible to sleep through the shift without realizing it: while I’m writing my book, How to hibernateI visited a local coffee shop the morning after the clock change. When I asked the barista if she enjoyed her extra hour of sleep, she replied, “Oh, is that why my cat woke up early this morning?” Our schedules don’t accommodate it: we don’t leave work or school early or adjust our routines. We are blinded by the darkness, shocked by how tired we feel, frustrated because the world around us has suddenly and unnaturally changed.

It doesn’t have to be this way.

The first step in embracing the clock change is anticipating the transition. Mark it on the calendar in advance so it becomes part of the rhythm of fall. Recognize that the end of daylight saving time may have consequences. It is unreasonable to think that a sudden one-hour change in daylight will not affect us physically or emotionally; At the very least, this abrupt shift disrupts our circadian rhythm, disrupting our sleep schedules in a way similar to jet lag. Light also makes us feel alert and improves cognition, which improves our mood. So the loss of an hour of afternoon light can have a slightly depressing effect, especially if we are not prepared for it. We may have less energy in the week after daylight saving time ends, our routines may be disrupted and we may have less desire to socialize or be active. We can expect that the week after the clock change will be a transition week: an interim period that takes us from one season to the next.

Read more: Daylight saving time is the worst

To ease this transition, and to give myself something comforting to look forward to, I’m planning in advance for a lighter week after the end of daylight saving time, cutting back on the number of unnecessary meetings and appointments. I know I will feel more tired, so I try not to overexert myself. Not all of us are able to make significant adjustments to our schedules, but if you can reduce meetings or after-work commitments to create more flexibility to listen to your physical and emotional needs during this time, it can be a great feeling. If you have kids, it can be especially helpful to lighten their schedules this week: the change in daylight can make their sleep schedules shaky and throw things off for them, too.

Anticipating this transition is an opportunity to practice living with nature instead of fighting it. Many people regret the change in daylight and complain that they feel tired. Instead of seeing this as a problem, it can take a week to catch up on the rest. If you are sleepy, you can spend a pleasant evening or allow yourself to go to bed earlier. If you go to bed earlier and still wake up at your normal time, great, you got more sleep than usual, and your body must have needed it! If you go to bed and wake up earlier than usual, you’ll adjust to the sun’s new schedule and have more time for your morning.

For some people – especially those with children, who work long hours or have other caregiving responsibilities – getting more sleep can be easier said than done. (While this is true for many, it’s painful to live in a world where a few extra hours of sleep are considered a luxury only for the privileged.) But by making a little extra room for rest during this transition—or it now is about getting more sleep or just slowing down a bit can keep us going. Taking a long bath, cooking a comforting meal, or rewatching a favorite movie are all unstimulating ways to replenish ourselves this week.

We can also experience the feeling of “It’s only six o’clock!?” as a gift: How often do you realize that it is earlier than you thought, and that the night is still young? I enjoy changing the clock when I think it’s 9pm, realize it’s only 7pm, and have time for leisure or productivity and still go to bed early. The feeling of more evening time is a reward of changing the clock, and seeing this as a blessing rather than a punishment completely changes the experience.

Many people don’t like the early darkness that follows the end of daylight saving time. To combat this, we can give ourselves things to look forward to. Before the time changes, try preparing supplies for a sunset ritual to mark the end of the day: enjoying a cup of coffee or a pot of tea, lighting candles, or putting on fuzzy socks. Those of us who commute after dark can enjoy the colors of the sunset on the way home from work or take a walk at sunset or early twilight after the end of the work day. We can enjoy the darkness: movie nights can start at 6 p.m., dinner can be by candlelight, evening workouts and showers can use soft lighting, these activities are made cozy by the lack of sun. If we rid our agenda of unnecessary obligations during the transition week, there will be room for special activities. For those in need of relaxation, plan a special evening at home: a new video game or book, favorite takeout, or family slumber party in the living room. For those who need social contact to gain energy, meet friends for dinner or invite people for a game night. The key is to make it special: whether you’re alone or with family or friends, make it a real plan and give yourself something to anticipate. Call it your daylight saving time activity or your darkness celebration. Once you’ve done this successfully, you may even find yourself counting down the days until the day shift. And to make the end of daylight saving time fun, it’s a habit to purposefully and playfully take on upcoming challenges. Recognizing and preparing for impending change gives us the opportunity to internalize it.

The end of daylight saving time is a practice run for the season. Those first two weeks after the time shift are a microcosm of winter: as we are plunged into darkness, we are forced to confront our thoughts and feelings about winter – good or bad. How you respond to the clock change can set the tone for the months ahead. By anticipating it, making room for the transition, and finding ways to make the shorter days feel special, we can make the transition easier and more enjoyable and also see—in a small but meaningful way—how possible it is to keep our transform lifestyle. experience of winter darkness, setting us up to enjoy the coming season.

By HOW TO WINTER by Kari Leibowitz, PhD, published by Penguin Life, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2024 by Kari Leibowitz.