The “Fall Back” and Your Sleep: How to Navigate Daylight Savings Like a Pro

Some people look forward to the extra hour of sleep that comes with Daylight Savings, but if you’re someone who values peak performance and efficient routines, you know that this transition can subtly disrupt your sleep—and, in turn, your focus, energy, and mood.

From a behavioral sleep medicine perspective, these disruptions aren’t just about feeling a little groggy—they’re about your body’s internal clock, or circadian rhythm, which thrives on consistency. Even a one-hour shift can throw off the delicate balance of your sleep-wake cycle, leading to difficulty falling asleep, waking too early, or feeling less rested overall.

Here’s what you should know:

Why “falling back” can derail your sleep

1. Circadian misalignment: Your body doesn’t automatically adjust to the new clock. Hormones like melatonin, which signal sleep, and cortisol, which promotes alertness, may now be out of sync with the environment.

2. Sleep inertia: That extra hour may make you feel temporarily refreshed, but it can also delay your body’s natural sleep drive later in the evening, making it harder to fall asleep at your usual time.

3. Even subtle changes matter: For those who rely on precision and routine, even a slight shift can amplify fatigue, irritability, and cognitive “fog.”

   
   

Strategies to make the transition smoother

1. Shift your schedule gradually In the days leading up to the change, try moving your bedtime and wake time by 15–20 minutes each day or every few days. This reduces the shock to your circadian rhythm and helps you maintain alertness and focus.

2. Use light strategically Light is the most powerful cue for your internal clock. In the morning, expose yourself to bright natural light as soon as possible—this tells your brain it’s time to be alert. While natural sun is best, a lightbox can also be helpful.   In the evening, dim lights and reduce screen exposure about 2 hours before bedtime to signal that it’s time to wind down.  Blue light blocking glasses and changing the settings on your devices are also helpful strategies. 

3. Anchor your routines Stick to consistent wake-up times, meals, and exercise schedules. Your body thrives on predictability, and maintaining familiar cues helps your sleep system adjust more efficiently.

4. Prioritize wind-down rituals The quality of your pre-sleep routine matters more than ever. Calm, consistent activities like reading, stretching, or a mindfulness practice signal to your brain that it’s time to transition into restorative sleep.

5. Avoid overcompensating It can be tempting to sleep in excessively after the time change, but large deviations from your usual wake time can worsen circadian misalignment. Aim for small, incremental adjustments instead.

6. Keep a sleep log

   Track your bedtime, wake time, and how rested you feel. This will help you see patterns, make targeted adjustments, and regain control over your sleep quickly.

Final thought

Daylight Savings is a subtle, but real, stressor on your sleep schedule and quality. Many people push through the grogginess, but consistent, strategic adjustments can protect both your sleep and your performance. Treat the “fall back” not as a disruption, but as an opportunity to fine-tune your sleep habits.

At Modern Anxiety Solutions we are here to support you with any sleep related concerns. Reach out schedule a complimentary consultation call to see how we might be able to help.