How to Sync Your Circadian Rhythm After the Time Change: Top Tips for Better Sleep

As we turn the clocks back, many people find their sleep disrupted. The end of Daylight Saving Time can throw off your circadian rhythm, making it harder to get a good night's sleep. Luckily, there are simple ways to sync your circadian rhythm and improve your sleep schedule with the changing season. In this guide, we’ll explore practical tips to help you adjust smoothly to the time change and support your body’s natural rhythm.

Start Your Day with Morning Light

Our bodies rely on natural light as a cue for wakefulness, so exposure to sunlight early in the day is key to setting your internal clock. Morning sunlight boosts alertness, enhances mood, and helps regulate your circadian rhythm.

Quick Tip: Try to step outside or sit near a sunny window within an hour of waking, even if it’s just for 10-15 minutes. Overcast days are okay, too—natural light still provides the necessary cues, even through cloud cover.

Keep a Consistent Sleep Schedule

A regular sleep-wake schedule is one of the best ways to support your circadian rhythm. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s internal clock, making it easier to fall asleep and wake up naturally.

Pro Tip: If you’re adjusting to the time change, gradually shift your bedtime and wake time by 10-15 minutes over a few days rather than making a sudden one-hour jump.

Manage Evening Lighting to Improve Sleep

Light exposure in the evening can trick your body into thinking it’s still daytime, delaying the release of melatonin—the hormone that promotes sleep. To help signal that it’s time to wind down, dim the lights in your home and avoid overhead lighting as the evening progresses. Reduce screen time in the hour before bed, or use blue light filters on your devices to minimize their impact on your circadian rhythm.

Setting the Mood: Warm, dim lighting, such as lamps or candles, can create a calming environment that encourages relaxation.

Maintain Regular Meal Times for Circadian Health

Eating at consistent times each day not only supports digestion but also reinforces your body’s natural cycles. This is especially important around the time change, as irregular eating patterns can create additional disruption. During time changes, try to wait and eat at your “normal” meal time, even if you’re hungry before it is time to eat.

Timing Tip: Try to stick to a routine for meals, with breakfast within an hour of waking and dinner at least two to three hours before bed. This rhythm helps your body know when to expect energy and rest, aligning with your circadian cues.

Boost Your Rhythm with Outdoor Activity

Physical activity, especially outdoors, is another natural way to regulate your circadian rhythm. Exercise during the day—preferably in the morning or early afternoon—can improve sleep quality at night. Outdoor exercise combines two benefits: physical activity and exposure to natural light.

Even a brisk walk outside can help wake up your system in the morning and prepare your body for a restful night.

Create a Restful Sleep Environment

Your sleep environment plays a significant role in how well you rest. Aim to make your bedroom a calm, cool, and dark space that’s conducive to sleep. Blackout curtains, white noise machines, and a comfortable room temperature (around 65°F or 18°C) can help create the ideal setting for quality sleep.

Sleep Space Tip: Reserving your bed for sleep (and not work or other activities) helps your brain associate the bed with rest.

Take Short Naps (If Needed)

If the time change has left you feeling extra tired, a short nap can be refreshing—as long as it’s timed right. Limit naps to 10-20 minutes and avoid napping late in the afternoon, as it could interfere with your nighttime sleep.

A quick power nap earlier in the day can give you a gentle boost without throwing off your sleep-wake cycle.

Try Relaxation Techniques for an Easier Transition

Stress and restlessness can make it harder for your body to adjust to the new schedule. Relaxation techniques, such as deep breathing, meditation, or gentle stretching before bed, can help ease the transition.

Unwind Tip: Try practicing 4-7-8 breathing before bed. These practices promote relaxation, lower stress levels, and prepare your body for sleep.

Final Thoughts

The end of Daylight Saving Time is a great opportunity to reinforce healthy sleep habits that support your overall well-being. By making a few intentional adjustments, you can ease the transition, feel more in sync, and help your body thrive through the season.

At Breathe Well Ann Arbor, we’re here to support you in all aspects of wellness—from breathing to sleep and beyond. If you have questions or would like guidance on how to improve your sleep health, don’t hesitate to reach out. Sleep well, breathe well, and enjoy the cozy season!