Fall back with ease: Five tips for the time change

Cecilia Young, MD is a board-certified internal medicine physician with more than 30 years of experience caring for patients. Since joining Inova 360° Concierge Medicine in 2022, she has focused on building long-term, trusted relationships and providing personalized care for every stage of adulthood. A Northern Virginia physician since 1999, Dr. Young is proud to care for many patients and families she has known for decades.

Daylight saving time ends at 2 a.m. on Nov. 1, 2026. While the extra hour of sleep is often welcomed, adjusting your routine can be tricky. On average, it takes about eight days to get used to the time change. Here are five tips to help make the transition easier.

1. Get bright light in the evening. 30 minutes of bright light in the evening has been shown to reduce adjustment time to three days. Take a late afternoon walk or use a bright indoor light.
2. Limit morning light. Too much morning light can also delay your body’s adjustment to the time change.  Keep your bedroom dark with blackout curtains.  Wearing sunglasses for an hour after waking during the first four days after the time change can also reduce adjustment time to three days.
3. Get plenty of daylight.  Spend time outside during the late morning or afternoon, or sit by a window.
4. Adjust your sleep schedule gradually.  Shift your bedtime and wake-up time 15 to 30 minutes later each day, starting several days before daylight savings time ends.

Practice good sleep habits.  You may have some trouble falling asleep earlier, but maintaining healthy sleep habits will help smooth the transition.  Exercise 30 minutes earlier in the day to promote better sleep.  Avoid caffeine in the afternoon and evening.  Keep your sleep environment comfortable and free of disruptions, and limit screen time before bed.