When we roll our clocks back an hour this weekend for the end of Daylight Saving Time, most of us are looking forward to a little extra sleep. But as soothing as that extra hour in bed might feel, the adjustment still affects the very rhythms of our bodies—sometimes more than we expect.
The Body’s Internal Clock and Light
It all comes down to the master clock inside our brains, the one that taps into the daily cycle of light and dark and keeps our sleep, metabolism, hormone levels, and energy in sync. That internal mechanism is influenced by morning light, which helps reset it, and evening light, which can delay its rhythm. When we move an hour backward, the timing of light exposure shifts—and so does the rest of the system.
“Fall Back” — Easier Than “Spring Forward,” But Not Risk-Free
Gaining an hour of sleep seems like a win, and generally speaking, the fall transition is less disruptive than losing an hour in the spring. But “less disruptive” doesn’t mean “no disruption.” Early darkness, shorter daylight exposure, and the ripple effect through sleep schedules still matter.
The Wider Reach of a One-Hour Shift
It’s tempting to think that just one hour won’t matter much—but the body doesn’t always agree. Misalignment of the internal clock affects more than how sleepy you feel. It can influence blood pressure, stress hormones, metabolism, immune function, and alertness.
For people already dealing with sleep debt, working odd hours, or struggling with mood changes during darker months, this time shift can knock things out of balance. The switch is rarely entirely seamless.
What You Can Do to Ease the Transition
Here are a few ways to help your body adjust more smoothly:
- Get outside for morning light soon after the clock change—this helps your internal rhythm reset.
- Adjust your bedtime gradually in the nights leading up to the change, by about 15 minutes at a time.
- Limit bright screens and strong indoor lighting in the evening to encourage natural drowsiness.
- Prioritize consistency. Go to bed and wake up at roughly the same time each day, even on weekends.
Big Picture: Should We Keep Changing the Clock?
Health experts increasingly question the practice of switching clocks twice a year. Many argue that staying on standard time year-round would better align with human biology and natural light patterns, leading to better sleep and healthier daily rhythms.
For Daily Life and Well-Being
This clock change is more than just a quirk of the calendar—it’s a small but meaningful stressor on the body. When our internal timing and light exposure are aligned, everything from mood and focus to heart health and metabolism functions more smoothly.
So yes, enjoy the extra hour of rest—but also treat this weekend’s clock change as a reminder to tune in to your body’s natural rhythm. A little awareness now can go a long way toward a healthier, steadier season ahead.