FILE-A woman holds resets an alarm clock as she prepares for daylight saving time. (Photo by Elisa Schu/picture alliance via Getty Images)
Americans will get an extra hour of sleep soon as daylight saving time officially ends at 2 a.m. local time on Sunday.
The adjustment means you’ll have to set your clock back an hour before going to bed. Standard time will last until March 14, when we "spring forward" with the return of daylight saving time.
However, this time change can throw off your daily routines and sleep habits, and here’s what to know when adapting to the time change.
Ways to adapt to the time change
Dig deeper:
The Associated Press reported that in the fall and spring, changing bedtimes by 15 minutes nightly in the days before the time change can help your body adjust.
Sunshine in the morning is vital to assisting with resetting your circadian rhythm for healthy sleep, and if you’re unable to spend time outside, it’s suggested to sit by the windows.
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Bodies react to light and the brain as a clock that is set to exposure to sunlight and darkness. The circadian rhythm is a 24-hour cycle that determines when we’re sleepy and alert, and this varies by age group.
According to the AP, the circadian rhythm impacts not only sleep but heart rate, blood pressure, stress hormones and metabolism.
Health organizations like the American Medical Association and American Academy of Sleep Medicine, tell the AP that it's best practice to adjust to standard time annually. Brighter mornings and less light at night are pivotal to maintaining that circadian rhythm on track, making it easier to wake up on time and stick with healthy sleep patterns.
How do time changes affect sleep?
Why you should care:
A one-hour change in the clock can disrupt sleep schedules because, although the clocks change, start times for work and school remain the same.
After the transition to springtime, darker mornings and lighter evenings make it tough to fall asleep on time.
The Associated Press reported that during the fall and winter, some individuals with seasonal affective disorder, a type of depression usually connected to the shorter days and less sunlight, often struggle.
The Source: Information for this story was provided by The Associated Press, which cites comments from the American Medical Association and the American Academy of Sleep Medicine. This story was reported from Washington, D.C.