5 Ways To Deal With The Time Change

For those of us who switched back to “standard” time from Daylight Savings Time on Sunday, the fact that it now gets dark at 5:30 is a difficult adjustment.

While perhaps not as difficult as switching to daylight saving time (springing forward), since we actually get an “extra” hour of sleep, falling back to standard time brings its own challenges.

It takes about three to four days to adjust. But to help the process along, here are some ways to ease yourself into the change:

The most notable challenge is the fact that daylight hours decrease and the sunset comes earlier. One way to adjust to this is to get as much sunlight as possible during the next few weeks. If you can do it in the morning, it will be even more effective. Morning light improves sleep because it helps to regulate our natural clocks or, our circadian clock and to reset them. Our internal clock lets us know when itís time to sleep, when to wake up and when itís time to eat.

Although increased time in the morning sun is ideal, getting more sunlight any time of day will help. If you are stuck inside an office without windows, use your lunch break, take an afternoon break, or try to make time before work to get outside and soak up the sun.

Coupled with light, getting some exercise outdoors during the day can boost your energy level, not to mention your mood. Taking a walk, even as little as 20-30 minutes, can help. But if you canít exercise in the sunshine, exercise when you can because exercise also helps to regulate both our mood and can make us more ready to sleep.

Speaking of sleep, make sure to use that hour we are getting back and sleep. Stay up until your “regular” bedtime and wake up at your regular time in the morning. It will help you become more alert and may even improve your mood.

Standard time means that sunrise is now an hour earlier so it might cause you to wake up an hour earlier. So, when sleeping, keep your bedroom as dark as possible to reduce the amount of light that will enter your room when the sun rises.

Lastly, the National Sleep Foundation recommends that you reduce or avoid consumption of alcohol and caffeine. These can make it more difficult for your body’s internal clock to adjust to the time change.

4 Tricks to Outsmart the Winter Blues


Val M.
Val M4 years ago


Jav R.
Jav R4 years ago


Elena T.
Elena Poensgen4 years ago

Thank you :)

Natasha Salgado
Past Member 4 years ago

Thank you

Vicky P.
Vicky P4 years ago


Nils Anders Lunde
PlsNoMessage se4 years ago


Carol P.
Carol P4 years ago

This one is an easy shift to make.

AnnieLaurie Burke

Well, we can't have long hours of sunlight all year round. We in northern latitudes who enjoy our 4:30 AM sunrises and 10:30 PM sunsets in the summer must realize that the hours of daylight are that much shorter in the winter. This is a natural cycle that's been going on since the earth was formed, and it has nothing to do with daylight savings time. There are just fewer actual hours of light in the winter. The only thing that changes is the way we label the hours, which is purely arbitrary. So, we can have darkness in the morning or in the afternoon -- it has to be one or the other.

Carole R.
Carole R4 years ago


Graham Parker
Graham P4 years ago

Great if you live in a country with sun!! Lucky me I do but many have terrible winters and no sun any time of the day.