"Growing up, I never really felt the effects of daylight savings time. As a kid, my bedtime was always the same whether the sun had finished setting or not, and in college, I was usually up late and early to rise no matter what time of year it was (oh, to be young again!). Now, as an almost 30-year-old with a full-time job, less energy, and more responsibilities, I’m beginning to feel the negative effects of shorter days. Since I spend most of the week in an office and don’t leave work until 5 p.m., I only get a short period of sun exposure in the mornings. And once my workday wraps, the only thing I want to do is go home and bed rot.
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This year, daylight saving time is set to end on Sunday, November 3. At 2 a.m. on Sunday, clocks will move back an hour, putting us on Standard Time. While you’ll gain an hour of sleep (you lose an hour during the daylight savings time change in March), the time change also signifies it will be darker earlier across the United States. Which, for me, typically means a lack of motivation or seasonal depression. I need some help going into the new season, so I looked to the experts and am sharing their tips. Read on to find out what actually happens to your body when the clock goes back and tips to adjust to daylight savings and the new season ahead.
What Actually Happens to Your Body When the Clocks Go Back?
When the clocks turn back, your body experiences several changes as it adjusts to the new time. Here’s what actually happens:
You’ll feel tired earlier
The circadian rhythm (AKA the 24-hour cycle the human body operates or your internal body clock that regulates sleep, wakefulness, hormone production, and other bodily functions) is controlled by light cues, mainly from the sun (or lack thereof). “The functioning of the body clock aligns with our surroundings, and when the clocks move back, the body experiences confusion in its expectations of light and dark,” explained Martin Seeley, a sleep expert at MattressNextDay. As the sun sets earlier, the body starts producing melatonin (a hormone that your brain produces in response to darkness and that helps regulate sleep) sooner. As a result, you may feel drowsy earlier in the night.
You may have a bigger appetite
The experts I spoke with cited that a surprising effect of daylight savings time is a bigger appetite or more cravings. For one reason, your body may experience difficulty sleeping with any time change. When we don’t get enough sleep, levels of ghrelin (often referred to as the “hunger hormone”) increase while levels of leptin (a hormone that signals fullness) decrease, potentially causing you to feel hungrier. Secondly, the circadian rhythm impacts metabolism. “Disrupting the body’s hormones can slow the metabolic rate in the human body, reducing the speed at which efficiently digested food is converted to energy within the body,” Seeley explained. (BTW, if you do have a bigger appetite or more cravings, don’t panic. Get curious about what your body’s asking for, prioritize sleep, and know that it’s OK—sometimes, your body does need more fuel than other times.)
Tips on How to Best Adjust to the Time Change
1. Slowly shift your schedule
Dave Asprey, the “Father of Biohacking” and four-time New York Times bestselling author, recommended gradually shifting your schedule a few days before the clocks turn back by going to bed and waking up 10-15 minutes later every day. And because food is also an important circadian signal, delaying your mealtimes in 15-minute increments until you’ve reached one hour can help your body adjust. However, eating too close to bedtime can make it harder to fall asleep because it can prompt wakefulness in the brain, and the body is focused on digesting the food rather than winding down for the night. As a general rule of thumb, curb your intake of food three to four hours before bed. If your goal is to be in bed by 10 p.m., try having dinner ready no later than 6:30 p.m. to ensure you have enough time between your meal and bedtime.
2. Embrace the natural morning light
The human circadian rhythm is regulated by light exposure, and according to Asprey, sunlight in the morning is especially important as it sends a signal to your internal clock that it’s daytime. Asprey said you just need five to 10 minutes of sunlight (without sunglasses) in the morning to significantly improve your sleep quality and circadian alignment. That can look like taking a walk, sipping coffee on your balcony, or using light therapy (which mimics natural light). Getting sunlight first thing in the morning not only helps improve your sleep quality overall, but it also promotes more energy, improved mood, and better digestion. A 2020 study found that blue light exposure in the morning (sunlight is the biggest source of blue light) has an antidepressant effect and can be used as a treatment for seasonal affective disorder.
3. Block “junk light” in the evening
Artificial indoor lighting and the light that comes from phones, tablets, and computer screens—what Asprey refers to as “junk light”—is unnaturally high in blue light and sends a false signal to your body that it’s daytime, making it harder to wind down and disrupting your sleep even more. When the sun goes down, limit your exposure to artificial blue light by using night mode settings or wearing glasses that filter the wavelengths of blue light that interfere with your body’s natural rhythm. More specifically, Seeley recommended putting screens and tech devices away at least two hours before you go to sleep so your body knows to produce melatonin to help you sleep. Instead of getting lost in your FYP or the latest Netflix binge in those last two hours, establish a calming pre-bedtime routine to cue your brain and body to start winding down for the night. Journal, engage in a quiet hobby like reading or punch needle embroidery, or chat about your day with your S.O.
4. Take a cold shower in the morning
Temperature is another driver of your internal clock; Asprey pointed out that when you take a cold shower or do a cold plunge in the morning, the body releases a neurotransmitter called norepinephrine, which plays a role in regulating your circadian rhythm. The neurochemical makes you feel alert, and cold exposure causes its levels to stay elevated for some time, increasing your wakefulness, energy, and focus. A 2021 study shows that cold exposure, like taking a cold shower or cold plunging, can improve mood and overall psychological well-being while simultaneously diminishing feelings of distress and nervousness. Cold water activates the body’s sympathetic nervous system, which releases endorphins for better mood and increases circulation, which helps with recovery and immunity.
5. Replace your coffee with supplements to help boost energy
Put down the coffee pot and forget your midday latte—you don’t need to chug copious amounts of caffeine to survive the workday despite how much you think you need it. The best way to get sustained energy is to keep your diet filled with a variety of nutrients from a wide range of lean protein, carbohydrates, fiber, and healthy fats. But when it gets darker earlier and you haven’t seen the sun without a layer of clouds in days, you might benefit from supplements to help give you a leg up in the nutrients you’re missing out on (ahem, vitamin D) or ingredients that can boost energy, motivation, and focus (think: ginseng, B vitamins, and ashwagandha). But if you just can’t part with your beloved PSL, try to enjoy it before lunch to prevent a night of tossing and turning. And while you’re at it, increase your water intake—especially in the a.m.—because when you stay well-hydrated, your body can effectively regulate its temperature, combat the tiredness from the time change, and maintain optimal energy levels.
Experts Consulted
Martin Seeley is a senior sleep expert at MattressNextDay with over three decades of experience. His expertise and insights have been featured in publications such as Men’s Health, Forbes, and GQ.
Often referred to as “The Father of Biohacking,” Dave Asprey is the founder of Danger Coffee, The Bulletproof Diet, and the biohacking movement. He’s also a four-time New York Times bestselling author, CEO of Upgrade Labs, and host of the Webby Award-winning podcast The Human Upgrade.