News
October 29, 2025
Here's what happens to your body when clocks 'fall back' an hour
There's a lot of grumbling about the twice-a-year time changes. Here are some tips for making it more bearable.
It's that time of year again – time to "fall back" and gain an extra hour of sleep. While that sounds appealing, the shift to standard time, like its spring counterpart, can throw our bodies for a loop. Many people grumble about the twice-a-year time changes, and for good reason. It’s not just about adjusting your clocks; it’s about adjusting your internal clock, and that can have some surprising effects.
The primary reason for these effects lies in our circadian rhythm, the body's natural 24-hour cycle that regulates sleep-wake patterns, hormone release, and other vital functions. When we suddenly shift the clock, even by just an hour, it disrupts this rhythm. This disruption can lead to a variety of issues, ranging from mild inconveniences to more significant health concerns.
One of the most common effects is, unsurprisingly, sleep disturbance. You might find it harder to fall asleep at your usual time, or you might wake up earlier than you'd like. This can lead to feelings of fatigue and grogginess throughout the day, impacting your concentration, mood, and overall productivity.
Beyond sleep, the time change can also affect your mood. The shift to earlier sunsets can trigger feelings of sadness or even worsen symptoms of Seasonal Affective Disorder (SAD) in susceptible individuals. Reduced exposure to sunlight can disrupt the production of serotonin, a neurotransmitter that plays a key role in regulating mood.
While the effects can be noticeable, there are steps you can take to make the transition more bearable. The key is to gradually adjust your sleep schedule in the days leading up to the time change. Try going to bed and waking up 15-20 minutes earlier each day.
Exposure to natural light is also crucial. Spend time outdoors during the day, especially in the morning, to help regulate your circadian rhythm and boost your mood. If outdoor light isn't readily available, consider using a light therapy box.
Finally, maintain a consistent routine. Stick to your regular meal times and exercise schedule, even if you feel a bit off-kilter. This will help your body adjust to the new time more quickly and minimize the negative effects of the time change. By taking these proactive steps, you can navigate the "fall back" transition with greater ease and minimize its impact on your well-being.
The primary reason for these effects lies in our circadian rhythm, the body's natural 24-hour cycle that regulates sleep-wake patterns, hormone release, and other vital functions. When we suddenly shift the clock, even by just an hour, it disrupts this rhythm. This disruption can lead to a variety of issues, ranging from mild inconveniences to more significant health concerns.
One of the most common effects is, unsurprisingly, sleep disturbance. You might find it harder to fall asleep at your usual time, or you might wake up earlier than you'd like. This can lead to feelings of fatigue and grogginess throughout the day, impacting your concentration, mood, and overall productivity.
Beyond sleep, the time change can also affect your mood. The shift to earlier sunsets can trigger feelings of sadness or even worsen symptoms of Seasonal Affective Disorder (SAD) in susceptible individuals. Reduced exposure to sunlight can disrupt the production of serotonin, a neurotransmitter that plays a key role in regulating mood.
While the effects can be noticeable, there are steps you can take to make the transition more bearable. The key is to gradually adjust your sleep schedule in the days leading up to the time change. Try going to bed and waking up 15-20 minutes earlier each day.
Exposure to natural light is also crucial. Spend time outdoors during the day, especially in the morning, to help regulate your circadian rhythm and boost your mood. If outdoor light isn't readily available, consider using a light therapy box.
Finally, maintain a consistent routine. Stick to your regular meal times and exercise schedule, even if you feel a bit off-kilter. This will help your body adjust to the new time more quickly and minimize the negative effects of the time change. By taking these proactive steps, you can navigate the "fall back" transition with greater ease and minimize its impact on your well-being.
Category:
Entertainment