How to Adjust to the End of Daylight Saving Time: A 5-Day Sleep Plan

On Sunday the clock says it is an hour earlier, you wake up at your usual time and the day feels odd. By Wednesday you are tired in the afternoon, hungry at strange times and drifting off at 8 p.m. in the dark. It’s only an hour, so why does it feel like more?

When daylight saving time ends and clocks go back, your body does not instantly follow. Here is why, and how to help your body catch up.

Why a one-hour change affects you

Your body clock follows light, not the wall clock

Your circadian rhythm is an internal 24-hour cycle that regulates sleep, hormones, body temperature and alertness. It is set mainly by light. Kenneth Wright and colleagues showed that after a week of camping with only natural light, people’s internal clocks shifted earlier and aligned more closely with sunrise and sunset. When social clocks change by an hour, the body clock and the wall clock fall out of step until your light exposure and routines catch up.

Social jetlag

Researchers such as Till Roenneberg describe a mismatch between biological time and social time as “social jetlag.” Because clock changes shift social time without shifting the sun, the sleep research community has debated whether permanent standard time would be better for health. The American Academy of Sleep Medicine has published a position statement favouring permanent standard time. Whatever the policy, you still need a way to get through the change.

Earlier darkness

When clocks fall back, evenings are darker sooner. For some people this can lower mood, energy and motivation, as part of the broader autumn and winter shift. See how to cope with the winter blues.

Fall is usually easier than spring

Falling back gives you an “extra” hour, so many people find it gentler than the spring change, but meals, sleep and alertness can still be off for several days, especially for early risers, parents of young children and shift workers.

A 5-day plan

You can start two or three days before the change, or simply begin on the day itself.

Before the change (optional): shift gradually

Over the two or three days before the clocks change, go to bed about 15 to 20 minutes later each night and wake up slightly later too. The shift is then spread over several days, not hitting you at once.

Day 1 (change day): anchor with light and routine

• Get up around your usual new-clock wake-up time, or shortly after.
• Go outside or sit by a bright window within the first hour. Morning light is the strongest cue.
• Eat breakfast at the new clock time.
• Keep the day active, but avoid a long afternoon nap (20 minutes at most).
• Keep your bedtime close to your usual time on the new clock, even if you don’t feel sleepy yet.

Day 2: keep light and meals steady

• Wake at a consistent time and get outdoors again.
• Move your meals to the new clock times. Eat dinner a little earlier, as the body’s digestion and melatonin timing take time to follow.
• Exercise earlier in the day if you can; a morning or lunchtime walk combines light and movement. See how to build a daily walking habit.

Day 3: watch caffeine and screens

• Stop caffeine by early afternoon (around 2 p.m.). See does caffeine cause anxiety.
• Dim lights and reduce screens in the last hour before bed. Early darkness can tempt you to start winding down too early, which can lead to waking too early.
• Keep the bedroom cool, dark and quiet.

Day 4: protect your evening routine

• Do the same wind-down steps each night: a warm shower, reading, gentle stretching. See how to build an evening routine for better sleep.
• Avoid alcohol close to bedtime, which fragments sleep.
• If you wake in the night, avoid checking the clock and keep lights low.

Day 5: check in and fine-tune

• By now, most people feel close to normal. Notice whether you are waking too early or too late and adjust bedtime by 15 minutes.
• Keep the same wake time, including on the weekend, to lock in the new rhythm.

Tips for specific situations

Early birds

You may wake an hour “early” for several days. Resist the urge to get up and rush; stay in dim light for a bit, then get your morning light at the new time. Slowly shift your bedtime later.

Night owls

You may enjoy the extra hour of morning light. Make use of it for a walk, and keep the evening wind-down consistent.

Parents of young children

Children’s body clocks don’t read the calendar either. Shift their bedtime and wake time by 10 to 15 minutes each day over four or five days, or simply move everything by the hour and give them a few days to adjust. Use blackout curtains and a consistent routine. See how to stop bedtime stalling.

Shift workers

Work with your doctor or occupational health service. Use light and darkness strategically, and protect sleep time.

If you take medicines with timing

Ask your doctor or pharmacist whether you need to adjust the timing of any medication.

A worked example

Sam usually wakes at 6:30 a.m. and finds himself awake at 5:30 on the new clock.

1. Before: he shifts bedtime 15 minutes later for two nights.
2. Day 1: he stays in bed in dim light until 6:00 on the new clock, then gets outside for 15 minutes with his coffee.
3. Day 2: he moves dinner earlier and walks at lunch.
4. Day 3: no caffeine after 2 p.m.; screens off an hour before bed.
5. Day 4: same evening routine, no alcohol.
6. Day 5: he keeps the same wake time on the weekend.

By the weekend he is sleeping through until the new wake time.

Common mistakes

• Long naps. They steal sleep from the night.
• Skipping morning light. It is the main signal.
• Heavy caffeine late in the day. It delays sleep.
• Changing bedtime and wake time every day. Be consistent.
• Relying on alcohol to fall asleep. It fragments sleep.
• Ignoring mood. Notice if the early dark is affecting you.

When to seek help

Talk to a doctor if:

• sleep problems persist for more than two or three weeks,
• you feel persistently low, hopeless or lose interest in things,
• you have trouble functioning at work or while driving because of sleepiness,
• you snore loudly or stop breathing in your sleep,
• mood changes recur every autumn or winter,
• you have thoughts of harming yourself.

Adults generally need seven or more hours of sleep per night, according to the consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. If you are in crisis, contact your local emergency number or, in the United States, call or text 988. See our disclaimer.

Frequently asked questions

Why do I feel tired after the clocks go back?

Your body clock does not shift instantly, so your sleep, meals and alertness are out of sync with the wall clock for a few days.

Is falling back easier than springing forward?

For most people, yes, because you gain an hour, but adjustment still takes a few days.

What is the best way to adjust?

Get bright light soon after waking, keep a consistent sleep schedule, shift meals gradually and limit late caffeine and screens.

Should I go to bed earlier or later?

Aim to keep your bedtime consistent on the new clock, or shift by 15 to 20 minutes per night.

Can the time change affect my mood?

Earlier darkness can affect mood and energy for some people. Light, exercise and social contact help.

How long does it take to adjust?

Usually several days to a week.

The bottom line

The clocks change in an instant, but your body takes days. Use morning light, steady wake times, earlier meals, limited late caffeine and a calm evening routine to help your internal clock catch up. If sleep or mood stays off, check in with a doctor.