Summary: With daylight saving time ending soon, sleep psychologist. Alicia Roth, PhD, from the Cleveland Clinic highlights that returning to standard time aligns better with our natural sleep-wake cycles. Standard time provides more morning light, which promotes waking up, and earlier evening darkness, which supports melatonin production for sleep. Roth also shares a “golden rule” for healthy sleep: only get into bed when truly sleepy, and consult a doctor if sleep issues persist.
Key Takeaways:
- Natural Rhythm Alignment: Standard time supports natural sleep-wake cycles, with more morning light aiding wakefulness and evening darkness promoting melatonin production.
- Golden Rule for Sleep: Roth advises to only go to bed when genuinely sleepy, avoiding bedtime as a solution to induce sleep.
- Sleep Struggles: For ongoing sleep difficulties, consulting with a doctor or sleep specialist is essential to ensure proper management.
On Sunday, most of us will have to turn the clocks back an hour to mark the end of daylight saving time.
Although some might struggle with the change because it gets darker earlier, most sleep experts welcome it.
“The change from daylight saving time back to standard time is the better one for our sleep, and it’s not because people think we gain an hour of sleep,” says Alicia Roth, PhD, a sleep psychologist for Cleveland Clinic, in a release. “It’s because we’re going back to standard time, which scientists and researchers in the sleep world all agree is the better time for our bodies.”
Roth says standard time is better aligned with our natural sleep-wake cycle. That’s because more light in the morning signals that it’s time to wake up—while the darkness earlier in the evenings helps our bodies produce melatonin to fall asleep.
Adjusting to Daylight Saving Time
If you struggle with it getting darker earlier, you can try adjusting your sleep schedule, if possible, to get the most out of the daylight hours. Roth stresses we’ve already made it past the harder time change in the spring, and it shouldn’t be difficult for our bodies to adapt back to standard time.
However, she has a go-to tip when it comes to sleep in general.
“The golden rule for sleep is never get into bed until you’re very sleepy, so don’t get into bed to try to get sleepy, don’t get into bed hoping you’ll get sleepy—only go to bed once you’re already feeling sleepy,” Roth says.
Roth adds it’s always important to remember to talk to your doctor or a sleep specialist if you’re continually having issues with your sleep.
