Science-based Strategies to Adjust to Time Changes

Daylight savings time just ended in the US and most people may still feel the effects of it for a couple of days. As it is exciting to feel that we "gained" an hour, even a one-hour change has an impact on our circadian rhythm. The goal of the implementation of daylight savings time in the early 1900s was to reduce the use of electricity and did not consider the human wake-sleep cycle which is highly dependent on the light-dark cycle. As the human biological clock is already challenged by artificial light causing us to go to bed much later than naturally designed, a shift of an hour can impact us further. Below are strategies to shift faster into a good rhythm.

Another interesting fact is that the circadian rhythm adjusts to seasons. In the winter the biological nights are longer than in the summer. Studies have shown that late circadian rhythm and sleep timing are associated with negative cognitive performance and health outcomes such as daytime sleepiness, reduced alertness, mood disorders, diabetes, and sleep disorders to name a few. Later circadian and sleep timing occur after exposure to the modern electrical lighting environment compared to the natural summer light-dark cycle.

Ideally, we would be all in bed by 5 pm in the winter - of course, that is not possible in our modern world today. What we can do is consider changing what lights we turn on in the evening and make changes to our evening routine.

Strategies To Adjust To Time Change

#1: Shift wake and bedtime

For some people, it works to just stick to their normal schedule. For others, it is better to adjust the wake and bedtime gradually by 15min. The only way to find out what works for you is by trying it out.

#2: Evening Routine

Calming the mind and body with a good evening routine is part of a good night's sleep as well as a productive next day. Since artificial light does disturb the biological clock, being mindful of what kind of lights are on in the evening matters. First, screens are ideally not part of a good evening routine and are suggested to be off at least 1-2hrs before bedtime. second, turn off all overhead lights since light from above activates the part of the eyes in a way that keeps us alert. Instead, opt for lower-located light sources such as table lamps. Used dimed lights 1 hr before bedtime.

#3 Adjust meal times and activities

Light is not the only factor impacting the circadian rhythm. Adjust your meal and activities to the new schedule as well. Again, some people may need gradual adjustments.