As of November 2nd, the time was shifted an hour earlier, marking the end of Daylight Savings Time. While gaining an extra hour of sleep seems like a good thing, it can majorly disrupt one’s circadian rhythm, daily routine, and ability to stay focused and concentrated. There are, however, many habits that can offset this change.

Daylight Savings Time was first introduced during World War I as a way to conserve energy by making better use of natural daylight. The idea was simple: shift the clocks forward in spring to extend evening daylight, then “fall back” an hour in autumn to return to standard time. Although its effectiveness has been debated over the years, the United States still observes the practice. The transition each fall signals shorter days and longer nights.

Staying active is one of the best ways to combat the detrimental effects of the time change. Exercise helps your body regulate its circadian rhythm, which is like your brain’s internal clock. Exercise also releases endorphins, hormones that make you feel good and can alleviate fatigue. It is better to exercise, whether it be a jog, a walk, yoga, or going to the gym, in the morning or early afternoon, to take advantage of the natural daylight. Also, it is best to avoid vigorous exercise of any kind before bed so as not to interfere with sleep. Even 5 minutes of exercise can have a noticeable effect on one’s energy level and overall mood. 

Exposure to natural light is essential for maintaining healthy sleep patterns. As daylight hours shrink, make an effort to step outside during lunch breaks or take short walks when the sun is out. Natural sunlight boosts serotonin (another helpful hormone), improves focus, and helps signal your body when it’s time to be awake or at rest. Even 15 minutes of sunlight has a massive effect.

Beyond exercise and sunlight, small lifestyle tweaks can help your body adjust smoothly. Keeping a consistent sleep schedule, that is, going to bed and waking up at the same time every day, is really important. Avoiding caffeine or heavy meals too close to bedtime, and limiting screen time in the evening since blue light can interfere with melatonin production, can also help a lot. Creating a calming bedtime routine, like reading or stretching, also helps your body recognize when it’s time to wind down.

I hope that embracing these habits makes your winter that much more tolerable.