As the days grow shorter and the crispness in the air settles in, many of us prepare for the yearly ritual of “falling back.” When Daylight Saving Time ends, we gain an extra hour of sleep—but while that sounds like a treat, the time change can also throw off our internal clocks and daily rhythms more than we expect.
Here’s how to embrace the fall back and make the most of this seasonal reset.
Why the Time Change Can Feel Disruptive
Even a one-hour shift can impact your body’s circadian rhythm—your internal clock that tells you when to wake, eat, and rest. Suddenly, morning light appears earlier, and evening darkness sneaks in faster, often affecting mood, energy levels, and sleep patterns.
Tips to Successfully Adjust
1. Ease into it gradually
Start going to bed and waking up 15–20 minutes earlier. This smoothes the transition so the shift doesn’t feel too abrupt.
2. Let the light in
Natural light is your best friend during this time. Open your curtains first thing in the morning or step outside for a quick walk. Light cues help reset your internal clock.
3. Keep your routine consistent
Stick to regular meal times, exercise, and sleep routines. Consistency tells your body what to expect and aids faster adjustment.
4. Watch your caffeine and screens
Increased screen time or late afternoon caffeine can disrupt sleep, which is especially important to protect during time shifts.
Enjoy the Perks of the Season
Yes, it gets darker earlier—but that also means longer cozy evenings, perfect for warm drinks, books, or gathering with loved ones. See it as an opportunity to slow down, reset, and embrace the natural rhythm of fall.
Reset Your Rhythm, Refresh Your Mind
The fall back time change is a reminder that change doesn’t always have to feel rushed—sometimes it’s a chance to reset, breathe, and enjoy a little extra rest. With intention and a little preparation, you can ease into the new time and stay in sync with yourself and the season.
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