Daylight saving time creates “social jet lag.” A sleep expert explains how to reset your circadian rhythm – Fast Company
4 days agoLast Updated: November 1, 2025
3 9 minutes read
Daylight saving time creates “social jet lag.” A sleep expert explains how to reset your circadian rhythm – Fast Company
By Jennifer Mattson | Published: 2025-10-31 08:00:00 | Source: Fast Company – news
yes it is Which Once again, at the time of year when most of the US population is “gaining” an extra hour of sleep as we “step back” from daylight saving time to shorter days, cooler nights, and standard time.
On Sunday, November 2, at 2 a.m. local time, we will move our clocks back to 1 a.m. – this will continue until March 8, 2026 (when we will start again Daylight saving time).
Although getting an extra hour of sleep sounds like a win, this is what actually happens to your health when the clock changes.
Dark nights disrupt the body’s natural clock
Dark evenings actually disrupt our body’s natural circadian rhythm, mood, and metabolism, according to Dr. Zaid Fadl, CEO of Bespoke Concierge MD.
“Light is your body’s main ‘time giver’ that sets your internal clock,” said Fadl, who specializes in integrative medicine with a focus on sleep. “When the evenings get dark sooner, your brain releases melatonin earlier, shifting your sleep schedule and throwing off your rhythm.”
He added: “This disorder affects hormones such as cortisol and insulin, which reduces insulin sensitivity and increases stress while also affecting serotonin and dopamine, which are the chemicals that control your mood and motivation.”
Changing the clock by one hour also leads to “social jet lag,” which disrupts your body’s schedule, especially if you’re naturally a night owl, Fadl explained, noting that “your sleep quality is low — especially the deep REM sleep that your brain needs — leaving you foggy, tired, and less alert during the day.”
While getting extra sleep doesn’t hurt, the problem is more prevalent in the spring, when people lose an hour of sleep. This can have other effects on health.
How does time change affect sleep and health?
Research shows a significant rise in heart attacks and cardiovascular problems after the switch to daylight saving time in the spring. Moving the clock forward or backward also changes when heart attacks occur in the week following these time changes. According to research Presented at the 2014 American College of Cardiology Annual Scientific Session.
Time change also affects night shift workers more, including a large number of residents, such as nurses, police, firefighters and doctors.
The best way to set your internal clock
Below are Fadl’s recommendations for resetting your internal clock after a time change.
Morning light: Go outside for 10 to 20 minutes in natural sunlight within 30 to 60 minutes of waking up (don’t use sunglasses, unless you really need them). Exposure to morning light is the quickest way to reset your clock.
Evening light hygiene: Dim the lights two to three hours before bed and eliminate overhead lighting. Keep monitors on warm mode with low brightness – or better yet, put them away.
Continuous wake up time: Wake up at the same time every day, even if you sleep poorly. If you’re withdrawn, take a quick nap for 20 to 30 minutes before 3pm to recharge your batteries without ruining your night’s sleep.
Meal timing: Increase your calories and protein early in the day, and finish dinner at least three hours before bed. This supports your insulin rhythm and helps your body know when it’s time to relax.
Caffeine and alcohol: Cut out caffeine about eight hours before bed. Avoid alcohol during the adjustment period. It may help you feel sleepy, but it will ruin the quality of your sleep.
Movement timing: Take a morning or lunchtime walk to get both natural light and movement. Skip intense late-night workouts for the first two or three days after the time change. Exercise can energize you when you need to relax.
Temperature indicators: Keep your bedroom cool, around 64 to 66 degrees F (18 to 19 degrees C). Take a warm bath an hour or two before bedtime, as the cooling effect afterwards sends a signal to your body that it is time to sleep.
The early deadline for Fast Company’s World Changing Ideas Awards is Friday, November 14, at 11:59 PM PT. Apply today.
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