Turning the clocks back at the end of daylight saving time has been linked to trouble falling and staying asleep, while ongoing sleep loss can take a toll on health.
asserted
loss → turn → health
While some research has suggested that the fall time change could have some cardiovascular benefits, the abrupt loss of evening sunlight can suppress serotonin and melatonin production, which can lead to a depressed mood, according to Dr. John La Puma, a California physician and expert in nature-based medicine.
uncertain
which → suggest → medicine
The body’s internal clock does not automatically follow the clock on the wall, La Puma noted.
asserted
Puma → follow → wall
"When the clocks change, your body clock is still on the old time," he told Fox News Digital, pointing out some common effects people may notice.
uncertain
people → change → effects
"So, for about a week, you wake up an hour early.
asserted
you → wake → week
You get hungry early.
asserted
You → get → ?
You feel sleepy early.
asserted
You → feel → ?
It gets dark by five.
asserted
It → get → five
Afternoon light goes away.
asserted
light → go → ?
You get months of short days.
asserted
You → get → days
You need coffee just to feel human.
asserted
You → need → coffee
"
Making small adjustments to your routine after the time change could help ease the transition, the doctor said.
uncertain
doctor → make → transition
No. 1: Make small schedule shifts
With clocks turning back overnight Saturday, people can begin moving bedtime, meals and wake-up time later in small increments on Friday, according to La Puma.
uncertain
people → make → Puma
"So, you move your day later in small steps," he advised.
asserted
he → move → steps
"You move your bedtime and meals the same 15 minutes each time.
asserted
You → move → bedtime
For someone who normally goes to bed at 10 p.m., that could mean 10:15 p.m. Friday and 10:30 p.m. Saturday, before the clocks change.
uncertain
clocks → go → p.m.
Wake-up times and meals can shift by the same increments as schedules allow.
asserted
schedules → wake → increments
Don't spend the ‘extra hour’ on a late night
Since the time change falls on Halloween, Dr. Saema Tahir, a sleep medicine doctor in New York City, cautioned against staying up late and drinking, operating under the assumption that the extra hour covers it.
asserted
hour → spend → it
"Keep alcohol moderate, finish drinking a few hours before bed and avoid caffeine after early afternoon," she advised.
asserted
she → keep → afternoon
"Alcohol makes you drowsy at first but breaks up sleep in the second half of the night.
asserted
you → make → night
Caffeine stays in your system for hours.
asserted
Caffeine → stay → hours
Together, they can leave you more tired on Sunday than you would be with no time change at all.
asserted
you → leave → change
Puma also emphasized the importance of being intentional about outdoor exposure.
asserted
Puma → emphasize → exposure
"You want to get outside at the right minutes, at the time of day and in the right place if you can," he advised, specifically recommending getting outside each afternoon later in the day.
asserted
he → want → day
Late-day daylight tells your body the day is running long, and it shifts later," he said.
asserted
he → tell → body
Once you've adjusted to the time change, Tahir recommends getting outdoor light within an hour of waking every day through the winter.
asserted
Tahir → adjust → winter
"Light is the strongest signal the body clock gets," she told Fox News Digital.
asserted
she → get → Digital
"Evening light pushes it later, which is the direction you need to go for 'fall back.'
asserted
you → push → it
Morning light keeps it stable over the darker months and supports mood and daytime alertness."
No.
asserted
light → keep → mood
: Create a wind-down routine
Choosing a relaxing activity that signals bedtime is approaching can help to promote a consistent sleep schedule.
asserted
bedtime → create → schedule
La Puma suggests choosing a relaxing bedtime ritual, such as working in a paper workbook, sipping chamomile tea, taking a bath or using aromatherapy, options he outlines in his book, "Indoor Epidemic."
uncertain
he → suggest → book
"Very specific things that tell your brain and body, 'I'm winding down so I can go to sleep.'
asserted
I → tell → sleep
No. 5: Avoid caffeine and screens
Other tips include limiting caffeine after noon and stopping screen time at least an hour before bedtime.
La Puma warned that light from the screen can suppress melatonin, the hormone that helps signal it is time to sleep.
asserted
it → avoid → melatonin
using night mode may not fully prevent that effect.
uncertain
using → use → effect
No. 6: Keep a consistent schedule after the change
Once the clocks change, it’s important to maintain a regular wake-up time, including on weekends, La Puma said.
asserted
Puma → keep → weekends
"Pick one wake-up time and keep it every day, weekdays and weekends."
La Puma cited an eight-year study of about 60,000 people that linked consistent sleep and wake times to a 19% lower risk of death.
"So, sleep and wake times have important effects on heart attack, stroke and cardiovascular mortality," he said.
asserted
he → pick → attack
Anyone experiencing persistent trouble falling or staying asleep, frequent daytime fatigue or sleep loss that interferes with daily activities should contact a healthcare provider, according to the National Institutes of Health.
uncertain
that → experience → Health
The Aporia
