While the autumn return to Standard time is in some ways an easier transition than the springtime shift to Daylight Saving Time, it can still have a powerful impact. That can be especially true for those dealing with seasonal mood disorders and certain types of sleep issues. Daylight Saving Time ends on Sunday, so now is the time to take steps to ease that transition, helping you to make the shift into a period of decreasing sunlight hours while mitigating sleep and circadian rhythm disruption.

Why the Hour Matters

The twice-annual clock changing ritual associated with shifting into and out of Daylight Saving Time can be disruptive to both sleep and the circadian rhythm. This is important because both are tightly linked to physical and mental health and function. Indeed, there are distinct health impacts associated with that 60 minute time shift.

In the spring, for example, with the loss of an hour of sleep, there is a measurable increase in heart attack and stroke numbers, along with an increase in traffic accidents and workplace injuries, in the days immediately following the time change. The fall time change also comes with health impacts. Because of the changing clock, the timing of our sunlight exposure changes, heightened by its taking place during a season when the days are growing shorter. That can be disruptive to the body’s clocks, as light is the most powerful external cue for the circadian rhythm.

The circadian rhythm helps to regulate the timing of a broad range of bodily processes, including those taking place in the digestive, cardiovascular and immune systems. That sunlight timing shift in conjunction with the shorter days can also impact mood — quite significantly for those already dealing with mood disorders and those that are more vulnerable to seasonal mood disorders. One study found an 11 percent increase in depressive incidents following the fall time change. People with sleep disorders and those that are careful with their sleep schedule because they’ve worked through sleep disorders can also be negatively impacted by the abrupt change in sunrise and sunset timing.

How to Adjust When Daylight Saving Time Ends

In general, for a reasonably healthy person not prone to mood or sleep disorders, it takes about five to seven days to adjust to the return to Standard Time. However, there are many people who are more sensitive to the change and can take longer to adjust or tend to experience more of a health and well-being impact. Fortunately, there are a variety of things you can do to help ease that transition. Indeed, many experts, including neuropsychologist and Comprehend the Mind treatment center director Sanam Hafeez, point to the importance of ensuring a smooth transition, particularly for those sensitive to the change.

Pay special attention to your sleep hygiene during the week or two prior to the time change. Go to bed and wake up at the same time each day. When the clock change weekend arrives, change the clocks Saturday night before you go to bed. For Sunday morning, make it a point to rise at your normal time, by the clock, even if you have to set the alarm.

During the week or two leading up to and following the time change, be very mindful of your light exposure. Make a special effort to get bright morning light exposure daily and avoid bright light exposure, including from electronic devices, such as mobile phones and tablets, during the two hours before bedtime. Those who regularly deal with seasonal mood issues may want to consider using a light box in the morning and maintaining that mindful attitude about light exposure throughout the Standard Time autumn and winter period.

For even greater benefit, combine bright morning light with physical activity. Getting enough physical activity each day promotes better sleep and a healthier circadian rhythm. Stick to a regular schedule for your meals as meal timing also impacts the circadian rhythm. In the days before the clock change, gradually shift your meal times and consider reducing your evening meal carbohydrates, focusing more on lean proteins and healthy vegetables.

Clock Changing Could Come to an End in U.S.

Americans may soon see an end to the twice annual time shift as Congress mulls making Daylight Saving Time permanent. The Senate approved The Sunshine Protection Act earlier this year which would achieve that end. However, the bill would need to be passed by the House of Representatives to move forward to the president for signing.

It should be noted that sleep experts say that while avoiding the twice yearly time shift would be good, the better choice for sleep, the circadian rhythm and health in general would be Standard Time because the additional sunlight at what would naturally be the end of the day can have a negative impact on health. That is because Standard Time, according to American Academy of Sleep Medicine, is more in line with our natural circadian rhythm.