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An extra hour in bed sounds great – until Monday morning arrives and getting up is a struggle. For those who have found past clock changes have resulted in reaching for an extra cup of coffee (or two) in the afternoon, a little preparation might help. Start now.
Across most of the United States, clocks go back on Sunday, November 1st. But this time shift can disrupt the body’s internal clock, making it difficult to feel your usual energy levels.
Sleep expert Dr. Lindsay Browning recommends easing into the change. “It can be difficult to change our circadian rhythm one hour at a time,” she says, “so it’s helpful to gently transition the body into the new sleep and wake time gradually over several days before the clock changes.” Here’s how to change your bedtime now to make facing that Monday alarm a little easier.
The exact times to go to bed in the evening, Friday and Saturday to avoid Monday
The trick is to make small changes now rather than trying to stop sleeping on Monday. Shifting your bedtime by 15-20 minutes each night can help your body gradually adjust, making the clock switch a little less jarring.
Here’s when to go to bed tonight, Friday and Saturday to give yourself the best chance of waking up refreshed on Monday.
Thursday
Normal bedtime: 11:00 am
Sleep time adjusted: 10:40 p.m
Adjust wake time: 7:00 am
Friday
Normal bedtime: 10:40 p.m
Sleep time adjusted: 10:20 a.m
Adjust wake time: 7:20 a.m
Saturday
Normal bedtime: 10:00 a.m
Sleep time adjusted: 10:15 a.m
Adjust wake time: 7:40 a.m
Your smartphone can automatically adapt to the clock change, but it may take some time for your body clock to catch up. Dr Lindsay Browning, sleep expert at TroubleSleeping.co.uk, explains the science behind this shift.
“When the clocks change, our body’s circadian rhythm doesn’t immediately move. This is the same mechanism that causes jet lag when we travel across time zones.
“This is because your circadian rhythm relies on cues like light and dark to keep you on track. Even a one-hour shift can throw off that rhythm, leaving you feeling groggy in the morning or struggling to fall asleep at your usual time.”
Rather than let this sudden change disrupt your sleep schedule, try moving your bedtime forward by 15-20 minutes each night in advance of the clock change.
“Thus, you not only benefit from getting an additional hour in bed, but your circadian rhythm gets used to this new time zone, so that you will not find it so difficult to fall asleep and wake up at this new time,” says Dr. Browning.
Start small, as small time adjustments give your body a chance to adjust gradually, rather than forcing it to deal with a whole hour difference overnight. It won’t guarantee that you’ll avoid fatigue completely, but it can help make the transition feel less abrupt.
How to anchor your circadian rhythm from Sunday and beyond
Between the clock change and shorter days, your circadian rhythm can fall out of sync, causing you to fall asleep even after a full night. The key is to reinforce your body’s natural rhythm through simple, easy methods that fit into your daily routine.
Here’s how to get your sleep schedule back on track:
Wake up at the same time every day
It might be tempting to sleep in after the clock changes, but sticking to a consistent wake-up time can help your body adjust to the new schedule.
Dr Lindsay Browning explains: “Our circadian rhythm likes regularity. Waking up at a similar time every day, even on weekends, helps keep light exposure and daily activities consistent, supporting a more stable body clock. It also allows sleep pressure – your body’s natural sleep cycle – to build up throughout the day, making it easier to fall asleep at night.
If you are tired, try to go to bed a little earlier, instead of sleeping later.
Get lots of sunlight
Sunlight is one of the biggest cues your body uses to regulate its internal clock. Dr. Lindsay Browning explains: “Morning light generally shifts our body clock earlier, while evening light shifts it later. If you wake up earlier than usual after the clock change, getting bright light in the afternoon can help shift your body clock later.”
Once you’ve adjusted to the new time, aim to get outside in the morning, when natural light can help keep your sleep-wake cycle on track. Even a short walk outside can help.
Eat at the same time every day
Your body clock not only controls when you feel sleepy, it also helps regulate digestion. If the clocks change, try to keep breakfast, lunch and dinner at roughly the same times each day instead of letting your meals change with your appetite.
Your gut follows its own daily patterns, affecting digestion, metabolism and how your body processes food. Eating at consistent times can help keep these rhythms in sync, while late-night eating can work against your body’s natural schedule.
As you adjust to the clocks falling back, stick to a regular eating routine to give your body another predictable cue that it’s time to be active, and time to relax.
Limit bright lights at night
Give your brain a heads-up that bedtime is approaching. Bright light in the evening can suppress melatonin, the hormone that helps you feel sleepy, making it harder to settle down after the clock changes.
Start by dimming your overhead lights an hour before bed and switching to warm bedside lamps instead. Activate Night Shift or a blue light filter on your phone, lower the brightness of the screen and avoid scrolling in a dark room.
Better yet, put your phone away 30 minutes before bed and try reading a physical book or listening to a calming podcast instead.
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