The Ultimate Guide to Adjusting Your Circadian Rhythm for Daylight Savings

How Can I Prepare My Body for the "Fall Back" Time Change?

The end of Daylight Saving Time (DST), often referred to as "fall back," gives most of us the welcome gift of an extra hour of sleep. While gaining an hour seems easier than losing one in the spring, any shift to our internal body clock, or circadian rhythm, can still cause minor disruptions. This is especially true if you are already struggling with sleep issues like loud snoring or sleep apnea signs.

The key to a smooth transition is to gently guide your body's natural sleep-wake cycle into the new schedule. This is a perfect time to focus on good sleep habits that can also help manage the root causes of nighttime noises.

Here are practical, gradual steps you can take in the week leading up to the time change to adjust your sleep schedule and prepare for a quieter, more rested winter.

1. Gradually Shift Your Sleep Schedule

Instead of waiting for the weekend and hoping to simply "catch up" on the extra hour, proactively shift your routine a few days beforehand. The fall-back transition means the sun will rise and set an hour earlier by the clock, so your body will eventually want to fall asleep and wake up earlier. To prevent waking up too early on the first day of standard time, you'll want to gradually stay up and wake up a little later by the clock in the days leading up to the change.

• The Plan: For about three to five days before the time change, shift your bedtime and wake-up time 15 to 20 minutes later each day.

• Example: If your normal bedtime is 10:00 PM, shift it to 10:15 PM on Wednesday, 10:30 PM on Thursday, and so on. This makes the one-hour shift on Sunday morning feel less jarring to your system.

2. Leverage Light for Circadian Alignment

Light is the most powerful cue for regulating your circadian rhythm. Your exposure to light or darkness signals to your brain when it's time to be alert and when it's time to produce melatonin (the sleep hormone).

• Boost Evening Light: In the last few evenings of DST, spend more time around bright indoor lights or even a blue-enriched light source (not a screen right before bed, but perhaps an extra hour in a brightly lit room). This exposure later in the evening can help subtly delay your body's natural sleep signal, making the one-hour shift easier.

• Minimize Morning Light (Temporarily): Since the sunrise will be an hour earlier by the clock, use room-darkening shades or a sleep mask on Sunday morning to minimize light exposure until your target wake-up time. This helps your internal clock re-entrain to the new, later wake-up time.

3. Maintain Consistent Sleep Hygiene 

A consistent routine is the best defense against any sleep disruption, including the time change. Consistent habits also directly impact the quality of your sleep, which can be critical if you or your partner are dealing with chronic heavy snoring or signs of a serious problem like Obstructive Sleep Apnea (OSA).

• The Power-Down Hour: At least an hour before your adjusted bedtime, dim the lights and power down all electronic devices (phones, tablets, TV). The blue light from screens suppresses melatonin, delaying the signal that it's time to sleep.

• Establish a Relaxing Routine: Engage in a calming activity like reading a physical book, gentle stretching, or meditation. This signals to your body that it’s time to wind down.

• Mind Your Intake: Limit caffeine and alcohol, especially in the afternoon and evening. Both can interfere with deep, restorative sleep. For those who snore loudly or suspect a breathing problem during sleep, avoiding alcohol is particularly important as it relaxes throat muscles, worsening snoring and potentially leading to more fragmented sleep.

4. Adjust Other Daily Cues (Meal and Exercise Times)

The circadian rhythm doesn't just control sleep; it regulates other functions like digestion and body temperature. Shifting these routines along with your sleep schedule can provide extra support.

• Eat an Earlier Dinner: Eating too close to bedtime can interfere with sleep. Try to eat your last full meal about an hour earlier than usual in the days leading up to the change.

• Morning Exercise: Getting a little physical activity or spending time outdoors in the morning can help solidify your new wake-up time and boost alertness throughout the day.

Don't Underestimate Your Snoring

If you find that the time change leaves you feeling particularly groggy, even with the "extra" hour, it could be a sign that your sleep quality is already compromised. Chronic, loud snoring is often a primary symptom of sleep apnea, a condition where breathing repeatedly stops and starts during the night. The resulting sleep fragmentation prevents your body from getting truly restorative rest, making you more vulnerable to the effects of even a minor time shift.

If you suspect your loud snore is more than just a nuisance, it’s important to explore potential solutions. Visit us at www.goodmorningsnoresolution.com for more information on identifying and addressing snoring and related sleep breathing concerns. A better-regulated circadian rhythm combined with high-quality sleep is your best recipe for a healthy winter.

References

1. American Academy of Sleep Medicine. (2020). Daylight saving time: An American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 16(2), 297–300.

2. Ou Health. (2025). 10 Tips for Adapting Your Sleep to Daylight Saving Time Changes.

3. Sleep Health Foundation. (2019). Daylight Saving and Sleep.

4. Mass General Brigham. (2024). Tips to Help Adjust Sleep for Daylight Savings.