On November 6, 2022, millions of families will turn their clocks back an hour as Daylight Saving Time ends.
While gaining an extra hour of sleep that Sunday may seem like a positive change, it can have a major effect on everything from our sleep to our mood.
The effects of Daylight Saving Time
Here are a few ways in which the end of Daylight Saving Time can have an impact in multiple areas of our lives:
Mood
Although setting our clocks back leads to an hour more light in the morning, it also means that it will get darker earlier each night.
Exposure to sunlight helps us develop the serotonin and vitamin D we need to boost our mood and feel refreshed.
When we have an hour less light in the evenings, it can make it difficult for us to get the natural light we need each day. Teens with after school activities may not have time for any outdoor activities before nightfall. If you work late, you might not be able to squeeze in a neighborhood walk before it gets dark.
The lack of sunlight in the evening can also trigger depression and other mood disorders.
With less opportunities to spend time in the sun, it can be easy for us to feel down after Daylight Savings Time ends in the fall.
Sleep
Research shows that even with the extra hour of sleep gained when Daylight Savings Time ends, people end up with a net loss of sleep as they adjust to this new schedule.
The end of Daylight Savings Time leads to sleep-wake cycle disruptions that can make it more difficult for people to receive high quality sleep each night for the first few days after the change is made.
Diet
Circadian rhythm disruptions can influence our metabolism, increase cravings, and impact our appetite.
Daylight Savings Time shifts have been associated with an increase in the production of ghrelin, a hormone that stimulates hunger.
During this time, many people find themselves eating more and choosing foods that have high sugar and caloric levels.
Preparing for Daylight Saving Time
You are your teen can mitigate some of the negative effects of Daylight Savings Time ending by taking the following steps to prepare for this change:
Treat Daylight Saving Time Sunday like a normal Sunday. Sometimes people choose to stay up later than usual on the Saturday before the end of Daylight Savings Time, or they choose to sleep in later that Sunday. Doing this can lead to sleep deprivation and circadian rhythm disruptions that will make the first week after the time change tough to navigate.
Increase exposure to sunlight. Because there will be limited daylight hours in the evening, it is important to try to get exposure to sunlight earlier in the day. Try eating lunch outside if possible, taking your daily walk in the mornings, or opening windows and blinds at home when you first wake up.
Adjust your schedule ahead of time. Start preparing early by waking up and going to sleep a little earlier than usual in the week leading up to Daylight Savings Time ending. Even a slight 15 or 30 minute adjustment can make a major difference when the time changes.
Avoid caffeine in the evenings. Because you will feel tired earlier, it can be tempting to drink coffee or another caffeinated beverage in the late afternoon or early evening. It’s important to remember that caffeine can stay in your system for as many as 5-6 hours, which means it will be difficult for you to fall asleep at night, even if you drink coffee several hours beforehand.
Avoid napping during the afternoon. Even when you feel tired, you should avoid taking naps during the first couple weeks after the time change. Napping can make it hard for you to adjust your sleep-wake cycle, making it even more of a challenge to navigate the end of Daylight Savings time.
Take care of your physical health. Eating a healthy diet and exercising daily will help you start the time change feeling healthy and ready to handle the challenges that may come your way. If you are feeling lethargic or are having a tough time eating healthy, the added effects of Daylight Savings Time can make matters worse.
The end of Daylight Saving Time doesn’t have to be a struggle. If you and your teen take the time to prepare for Daylight Savings Time early, you can have a seamless transition and enjoy your fall.