As we plunge into November, the last licks of summer are officially gone. Temperatures are dropping, holiday items are hitting the shelves, and our days are getting shorter.
Now, daylight saving time has finally ended, too. Our clocks went back one hour at 2:00 a.m. on November 3, leaving us at Standard Time.
But, apart from the tiny upside of gaining an extra hour of sleep, the time change signifies the start of the darker season, which can be tough for many.
It will get darker earlier throughout the United States, and the shift can seriously disrupt our natural rhythm.
The Effects Of Clocks Turning Back
One of the most common changes you may experience is feeling tired earlier in the evening.
Our internal body clock, or circadian rhythm, manages everything from our sleep and hormone production to energy levels. It also relies on light cues, especially sunlight.
So, the clocks turning back can make our body a bit confused by the sudden shift in daylight. And the earlier sunset can trigger melatonin, or the hormone that promotes sleep, to be released sooner. That’s why you might feel more tired earlier.
Our appetites can be impacted as well, and you may find yourself feeling more hungry or having greater cravings.
spyrakot – stock.adobe.com – illustrative purposes only
This is because, again, time changes can disrupt sleep, and when sleep is lacking, levels of the “hunger hormone” ghrelin rise. At the same time, the hormone that signals fullness, known as leptin, drops, which could make you hungrier.
On top of that, our metabolism is influenced by our circadian rhythm. And when hormone levels are disturbed, metabolism can slow down, meaning food might be digested more slowly and converted to energy less efficiently.
If you notice extra cravings, try to pay attention to your body’s needs and make sleep a priority. And don’t feel bad if you need a little extra fuel during this time of year.
How To Cope With The Time Change
After our clocks move back, you may suddenly be leaving the office while it’s dark outside. The transition will be stark, but that doesn’t mean your routine should drastically shift, too.
Instead, try to make gradual, slow tweaks to your schedule. First, it’s important to take advantage of the natural sunlight whenever you can. So, try to get outside for just five to 10 minutes each morning to soak up some rays (without any sunglasses on).
This step alone can seriously improve your sleep quality at night, as well as boost energy, improve your mood, and promote better digestion throughout your day.
Another habit you can add to your morning routine is cold showers. When you hop under the cold water, your body will be prompted to release norepinephrine, a neurotransmitter that boosts alertness, essentially keeping our energy, wakefulness, and focus levels up for a while.
Plus, past research has shown that cold exposure, whether that’s in the form of cold showers or cold plunging, can elevate our mood and enhance overall mental well-being while reducing feelings of anxiety and stress.
If you’re up for the challenge, try kick-starting your morning with a cold shower session to set off on the right foot.
Finally, at night, it’s a good idea to limit “junk light,” or the unnatural blue light that emits from devices like phones, computers, and tablets. It can falsely signal that it’s daytime to your body, meaning it will be tougher to relax and get a good sleep at bedtime.
So, it’s best to put all devices away at least two hours before you plan to hit the sack. This practice will tell your body it’s time to produce melatonin.
And rather than scrolling endlessly on social media, you can try other calming activities, such as journaling or reading.
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