Fall Back Time Change Tips: How to Adjust When Daylight Saving Ends
The clocks are falling back — are you ready? These 6 time change tips will help you adjust smoothly when daylight saving ends. Learn how to protect your sleep, energy, and routine this fall.
It’s that time of year when we set the clocks back and gain an hour — but also lose some evening light. When we “fall back,” we’re not just getting extra sleep — we’re actually returning to standard time, the natural rhythm based on the sun’s position. Daylight Saving Time is the adjusted schedule used in spring and summer to extend daylight into the evening.
Did you know?
Many people believe Daylight Saving Time was created for farmers — but that’s actually a myth! It was first widely adopted during World War I to conserve energy. In fact, most farmers opposed it, since it disrupted their early-morning routines.
This seasonal shift can be tough on both your sleep and your mood. To help ease the transition, I’ve put together six simple tips that really make a difference.
6 Tips to Help You Adjust When Daylight Saving Ends
1. Keep your regular sleep schedule.
Even though we’re “gaining” an hour, sticking to your usual bedtime and wake time helps your body adjust more smoothly.
2. Refresh your bedtime routine.
Make your evenings calm and intentional: dim the lights, turn on a timer candle, skip caffeine or heavy meals, and turn off screens at least 30–60 minutes before bed.
3. Let the morning light in.
Crack your blinds before going to bed so sunlight can reach you early. Morning light signals your internal clock and helps regulate your sleep-wake cycle.
4.Use the extra hour wisely — but don’t overdo it.
It’s tempting to stay up late or sleep in, but large shifts can throw your system off. If you’re tired, a short nap is fine — just avoid long naps that could interfere with nighttime rest.
5. Tackle home maintenance with the time change.
Use this seasonal cue to update your space: change batteries in smoke detectors, reverse ceiling fans, check house filters, and clean out gutters.
6. Stay active and mindful of your mood.
Less daylight can impact energy and emotions. Stay connected, get fresh air, and keep up routines that lift your mood and keep your body moving.
A Few Final Thoughts
Daylight saving time typically ends in early November — when we turn the clocks back one hour and return to standard time. While the days may feel shorter, this season also invites us to slow down, get cozy, and savor quiet moments — like roasting marshmallows by the fire or curling up with a warm blanket and a good book.
From my happy, healthy home to yours,
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