Many people look forward to daylight saving time in the fall because it gives us an extra hour of sleep. But a new schedule can still have a huge impact on our sleep. According to the Sleep Foundation, an extra hour in November has been linked to sleep loss and mood swings. It can also lead to a phase shift in our circadian rhythms, disrupting our wake-up times.

This year, daylight saving time falls on Sunday, November 3rd in the fall. If we prepare now, we can manage the transition well and avoid possible disruptions. Transitions can be difficult. Here are some tips for adapting your sleep schedule to the daylight saving time change in the fall.

1. Consider mindfulness techniques

Mindfulness is a disciplined and focused mental training exercise rooted in Eastern traditions. Research has shown that mindfulness has become a widely used treatment for numerous chronic health problems, from stress to anxiety to physical tension and depression.

In a review published in 2024 Current high blood pressure reports Scientists suggested in the journal that mindfulness-based interventions were safe and effective for people with insomnia and high blood pressure. Results showed consistent, although small to moderate, effects of mindfulness-based interventions on reducing insomnia symptoms, improving sleep quality, and reducing systolic and diastolic blood pressure levels.

According to Mindful.org, practicing mindfulness meditation couldn't be easier. This involves getting into a good spot, paying attention to your breath, and coming back when your attention wanders. Doing this activity before bed can help calm your mind and body and ease the transition to sleep. Relaxation methods such as deep breathing and mindfulness meditation can also be helpful if a disturbed sleep pattern has caused you to wake up in the middle of the night.

2. Improve your sleep hygiene

Creating healthy habits and a sleep-friendly bed environment is crucial for consistent sleep. This can be helpful not only during the summer season but also in the long term. Eating wisely at night, unplugging to sleep better, and trusting our bodies are examples of sleep hygiene. Other elements to consider include:

• Have a routine for getting ready for bed every night.
• Use a supportive mattress and comfortable bedding.
• Maintaining a consistent sleep schedule on weekdays and weekends.
• Wear accessories such as a sleep mask and earplugs if necessary.
• Use a white or brown noise machine to distract from anxious or intrusive thoughts.

Change is hard, but when it comes to our sleep, we just need to start implementing what works best for us.

3. Plan for any sleep disruptions

Sleep makes us realize that timing is everything. Without it, we tend to have trouble sleeping or stay awake. Not all 8 hours are the same, said Dr. Jade Wu, a board-certified behavioral sleep medicine specialist and researcher at Duke University School of Medicine. “The timing of your food intake and the foods that help you sleep are crucial,” explains Dr. Wu, author of Hello Sleep: The Science and Art of Overcoming Insomnia Without Medication. “Our sleep patterns are based on neurotransmitters in the brain, which also come from our diet. Therefore, what we eat has a dramatic impact on our brain chemistry.” Ultimately, a holistic approach to sleep can help us prepare for daylight saving time and reduce sleep disorders. This may include not eating sugar before bed, writing down your schedule for the next day if anxiety keeps you awake, and not working late at night. Experts also recommend going to bed a little later in the days leading up to Daylight Saving Time in the fall to make the transition easier.

The pursuit of good sleep won't happen overnight. It can take a lot of trial and error, especially for those who are chronically sleep-deprived. The end of Daylight Saving Time this November presents an opportunity to invest in good sleep and make changes to improve our sleep health.