How to ‘fall back’ this weekend without losing your mind

As clocks in the U.S. are set back by an hour at 2 A.M. on Sunday, daylight will arrive earlier and evenings will grow darker. This change, called "falling back," allows for an additional hour of sleep and may align more closely with our natural circadian rhythm. However, the shift to standard time also poses some health risks. Studies show that the transition from daylight saving time (DST) in March to standard time in November is associated with a higher risk of sleep loss and heart attacks. Conversely, after the November time change, the risks associated with the time change are lower.

Morning sunlight is crucial for aligning our body's circadian rhythm with the outside world. After the fall time change, early risers may wake up after sunrise, but this is less disruptive than changing our internal clock abruptly. The American Medical Association, Sleep Research Society, and American Academy of Sleep Medicine support the benefits of standard time, while opposing efforts to make daylight saving time permanent.

To ease the transition, avoid being sleep-deprived during the time change and maximize exposure to morning light, using light boxes if necessary. If you're concerned about commuting during darker hours, stay vigilant. Regular exercise in the evenings might be particularly important after the time change. If you're not getting enough sleep, consider adjusting your bedtime accordingly to align with the new schedule.

Embrace the opportunity to "sleep in" on the day of the time change, as it can provide a much-needed boost to your well-being.