If you felt great waking up yesterday, you’re not alone—many people look forward to the “fall back” time change as an opportunity to catch an extra hour of sleep.
But while an extra hour might sound like a bonus, research shows that even this shift can disrupt our internal clocks, with effects that go beyond a single night’s rest.
Let’s take a closer look at why your system may still be out of sync, the potential health risks, and simple steps to help your body adjust to the new rhythm.
While falling back in autumn may feel easier than losing an hour in spring, studies show that this shift still impacts our health.
See, our bodies are finely tuned to follow a 24-hour rhythm known as the circadian clock, which regulates everything from sleep cycles to hormone production. When we turn the clocks back, this clock becomes misaligned with our environment, and it can take days—or even a week—for our bodies to fully adjust.
For many older adults, who already experience changes in sleep patterns, this disruption can be more pronounced. And even if it doesn’t leave you feeling overtly groggy, the time change has been linked to some serious health concerns:
- Heart Health: Adjusting the clocks disrupts the body’s natural rhythm, which can affect heart health. Data show that shifting the clocks forward or back is linked to an increased risk of heart attack—likely due to changes in our body’s natural processes.
- Mood and Mental Health: Studies have found that disrupting your circadian rhythm affects chemicals related to mood regulation. In the fall, people are 11% more likely to experience depressive episodes, while changes in light exposure have been linked to mood swings and irritability.
- Traffic Accidents: The circadian disruption after a time change impacts alertness, which can raise the risk of traffic accidents. After the spring change, accident rates tend to spike by 6%, though the risk is less pronounced in fall. However, it’s still worth noting that even a minor misalignment can impact your reflexes and concentration.
If you’re adjusting to the time change, here are a few simple ways to help your body recalibrate and make the most of the seasonal shift:
- Get Morning Sunlight: Morning light is one of the most effective signals for resetting your internal clock. Try to step outside for 15-30 minutes, even on cloudy days, or sit by a sunny window to give your circadian rhythm a natural boost.
- Stick to a Regular Sleep Schedule: As tempting as it may be to adjust your wake-up time, sticking to a regular bedtime and wake time can help stabilize your sleep cycle faster. Consistency allows your body’s internal clock to settle, minimizing disruptions to sleep.
- Limit Blue Light Exposure in the Evening: Too much artificial light from phones, TVs, and computers can delay melatonin release, the hormone responsible for sleep. Power down screens at least an hour before bedtime to help ease into a good night’s rest.
- Stay Active During the Day: Physical activity helps regulate your circadian rhythm and improve sleep quality. Aim for 30 minutes of exercise each day, which also supports heart health and mood stability.
- Avoid Late-Day Caffeine and Heavy Meals: Stimulants like caffeine and rich, heavy meals too close to bedtime can interfere with the body’s ability to wind down. Try to keep these at least six hours away from bedtime for the best results.
And if you find you’re still having trouble adjusting, a couple of natural supplements can support your sleep:
- Melatonin: This natural sleep hormone helps signal the body to wind down and adjust to new sleep patterns. A low dose taken 30 minutes before bed can help smooth out your sleep cycle.
- Magnesium: Known for its calming effects, magnesium supports muscle relaxation and helps reduce stress. You can find it in supplement form or in foods like leafy greens and nuts.
Although it may take a few days to feel completely in sync again, these simple adjustments can ease the transition and keep you feeling your best.
Remember, even small efforts to protect your natural rhythm can improve everything from heart health to mood and energy levels.
To brighter mornings and restful nights,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. Your body clock is an integral part of nearly every facet of your health. If your circadian rhythm is out of sync, check out Dr. Gerhauser’s—a longstanding contributor to the Health Sciences Institute—Circadian Reset Protocol. In this protocol, he outlines simple solutions for fixing a broken body clock… and putting yourself on the path to healing—starting TODAY. Click here for more details.
Sources:
The Health Effects of Daylight Savings Time. (2022). Psychology Today. https://www.psychologytoday.com/us/blog/evidence-based-living/202203/the-health-effects-daylight-savings-time?msockid=340af38491a56ae832bbe09890296b59
