Ready or not — it’s time to “fall back!” As the clocks turn back and we “gain” an extra hour of sleep (in theory, anyway), our bodies and minds begin the tricky process of adjusting to the seasonal shift. That simple 60-minute change can do more than confuse your alarm clock. It can throw off your sleep, dampen your mood, and even impact your health and safety behind the wheel.
Here’s what really happens when daylight saving time ends, and how you can make the transition a little smoother.
A Brief History of Time (Changes)
Daylight saving time (DST) began as a way to save fuel and energy during wartime. The idea was simple: shift an hour of daylight from the morning to the evening to reduce electricity use. The current twice-yearly time change became standardized in 1966 with the Uniform Time Act.
Not every state participates, however — Hawaii and most of Arizona, for example, have opted out, remaining on standard time year-round. But for the rest of us, the biannual clock shuffle continues, bringing with it more than just a shift in sunrise and sunset times.
Your Internal Clock: The Science of Circadian Rhythms
You may not notice it right away, but that hour difference can have real effects on your body. Humans run on a roughly 24-hour internal clock known as the circadian rhythm, which regulates sleep, alertness, hormone production, digestion, and even body temperature. When we change the clocks, that rhythm gets disrupted. Think of it as a mini version of jet lag — your body is out of sync with the world around you. You might feel a little foggy, irritable, or unfocused, and your sleep may take several days to recalibrate.
Those who thrive on routine (and who doesn’t?) may especially feel the strain. Even small schedule shifts can lead to difficulty concentrating, making decisions, or remembering things. For others, the impact may show up in subtle ways, like changes in appetite or mood.
Sleep: When an Hour Makes a Difference
You’d think that “falling back” and gaining an hour would leave you feeling more rested. But many people find the opposite happens.
Here’s why: your brain’s master clock releases the sleep hormone melatonin at the same time every night. Your body may be ready for bed before the clock says it’s bedtime — but you stay up later, then struggle to wake up in the morning darkness.
Exposure to artificial light in the evening (think phones, TVs, or bright lamps) can make it even harder to fall asleep. Meanwhile, waking up before sunrise leaves you feeling sluggish and unrefreshed. Sleep experts say it can take up to a week for your body to fully adapt.
The result? Lower-quality sleep — and all the effects that come with it, from slower reaction times to mood swings and brain fog.
Health Risks: More Than Just Fatigue
Sleep is foundational to good health, and when it’s disrupted, so are other systems in the body. Research has linked insufficient or irregular sleep to a range of issues, including:
- Cardiovascular problems, including high blood pressure and heart disease
- Slower metabolism, which can contribute to weight gain and diabetes
- Digestive and immune disorders, such as colitis
- Lower cognitive performance, including memory and focus issues
- Mood disturbances like anxiety and depression
In fact, studies have found that the weeks following a time change see an uptick in hospital admissions and certain chronic symptoms. A recent Stanford Medicine study found a connection between time changes and higher rates of stroke and obesity.
Teens and night owls may be particularly vulnerable because their natural sleep cycles already tend to skew later — meaning they miss out on valuable morning sunlight, which helps reset the body’s clock each day.
Mood Shifts and Seasonal Affective Disorder
It’s not your imagination — shorter days and darker evenings can make you feel down. The end of daylight saving time is linked to a higher risk of mood disturbances, including depression, anxiety, and even substance misuse.
For many people, the change triggers or worsens Seasonal Affective Disorder (SAD), a form of depression that occurs during fall and winter when sunlight is scarce. Symptoms include low energy, sadness, irritability, and difficulty concentrating.
Getting outside for natural light exposure early in the day — or using a light therapy box — can make a big difference in balancing your mood and energy.
Behind the Wheel: The Hidden Danger of Drowsy Driving
Driving after the fall time change can be surprisingly risky. The shift means darker evenings, more glare from headlights, and a general increase in driver fatigue. Our internal clocks take time to adjust, which affects alertness — especially during evening commutes. Darkness makes it harder to spot pedestrians, cyclists, and e-scooter riders, and to judge distances or speeds accurately.
According to a University of Colorado study, fatal car crashes increased by 6 percent in the week following the end of daylight saving time. The combination of fatigue, low light, and slower reflexes can be deadly. Facing an overnight shift during this time? Check out our safety tips for late-night driving.
How to Manage the Time Change
The good news? A few simple steps can help you adjust more easily and protect your sleep, health, and safety.
For better sleep:
- Stick to a consistent bedtime and wake-up time — even on weekends.
- Avoid napping during the day.
- Skip caffeine, nicotine, and alcohol in the late afternoon and evening.
- Eat lighter dinners and avoid spicy or heavy foods close to bedtime.
- Try gentle yoga, stretching, or meditation before bed.
- Keep screens out of the bedroom and make your space calm and comfortable.
- Get outside in the morning for natural light — or use a light box if it’s still dark.
For a safer drive:
- Clean your windshield, mirrors, and headlights for optimal visibility.
- Adjust your commute, if possible, to avoid driving when you’re most tired.
- Turn on your headlights as soon as dusk hits.
- Reduce your speed and increase following distance.
- Know the signs of stress behind the wheel.
- Make sure your vehicle is fully protected with the right insurance.
Enjoy that “extra” hour — but don’t underestimate its impact. Your body will thank you for a little extra care and consistency as you head into the darker months ahead.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
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