3 tips to adjust your sleep schedule for the transition to summer/winter time

Many people look forward to fall-summer time because we get an extra hour of sleep. But following a new schedule can still have a huge impact on our sleep. According to the Sleep Foundationgaining an extra hour in November has been linked to sleep loss and mood swings. It can also cause a phase shift in our circadian rhythm, disrupting our wake-up times.

This year, fall-summer time falls on Sunday, November 3. If we prepare now, we can weather the transition well and avoid possible disruptions. Transitions can be difficult, so here are some tips for adjusting your sleep schedule for the fall-daylight saving time change.

1. Consider mindfulness techniques

Mindfulness is a disciplined and focused mental training practice, rooted in Eastern traditions. Research has shown that mindfulness has become a very popular treatment method for several chronic health conditions, from stress to anxiety, physical tension and depression.

In a 2024 judgement published in the Current Hypertension Reports magazine, scientists suggested that mindfulness-based interventions are safe and effective for people with insomnia and hypertension. The findings revealed consistent, albeit small to moderate, effects of mindfulness-based interventions on reducing insomnia symptoms, improving sleep quality, and lowering systolic and diastolic blood pressure measurements.

According to Mindful.orgmindfulness meditation couldn’t be easier. It involves sitting properly, paying attention to your breathing, and returning if your attention wanders. Doing this activity before bed can help calm your mind and body and ease the transition to sleep. Relaxation methods such as deep breathing and mindfulness meditation can also help if you’ve woken up in the middle of the night due to a disrupted sleep schedule.

2. Improve your sleep hygiene

Creating healthy habits and a sleep-friendly bed environment is a game changer for consistent sleep. Not only can this help during daylight saving time, but it can also help in the long run. Eating sensibly in the evening, unplugging for better sleep and trusting our bodies are examples of sleep hygiene. Other elements to consider include:

• Have a routine of getting ready for bed every night.
• Use a supportive mattress and comfortable bedding.
• Maintain a regular sleep schedule on weekdays and weekends.
• If necessary, wear accessories such as a sleep mask and earplugs.
• Using a white or brown noise machine to distract from anxious or intrusive thoughts.

Change is hard, but when it comes to our sleep, we just have to start implementing what works best for us.

3. Plan for any sleep disruptions

Sleep makes us understand that timing is everything. Without this, we are prone to sleep disorders or staying awake. Not all 8 hours are equal, said Dr. Jade Wua board-certified behavioral sleep medicine specialist and researcher at Duke University School of Medicine. “The timing of your food and the foods that help you sleep are critical,” explains Dr. Wu, author of Hello Sleep: The Science and Art of Overcoming Insomnia Without Drugs. “Our sleep patterns build on neurotransmitters in the brain, which also come from our diet, so what we eat has a dramatic impact on our brain chemistry.” Ultimately, a holistic approach to sleep can help us prepare for daylight saving time and reduce sleep disruptions. That might mean not eating sugar before bed, writing down your schedule for the next day if anxiety keeps you awake, and not working late into the night. Experts also recommend going to bed a little later on the days leading up to Daylight Savings Time to make the adjustment easier.

The quest for good sleep will not happen overnight. It can take a lot of trial and error, especially for those who are chronically sleep deprived. The end of daylight saving time in November offers an opportunity to invest in quality sleep and make changes to improve our sleep health.