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Falling Back in Time: How Daylight Saving Time Affects Your Circadian Rhythm

Updated: Oct 30, 2023

As the leaves change color and the days grow shorter, we find ourselves on the brink of that biannual ritual – the fall time change. While gaining an extra hour of sleep might seem like a blessing, it can wreak havoc on our internal body clocks, known as circadian rhythms. In this blog post, we'll explore the science behind the fall time change and its impact on our circadian rhythms using easy-to-understand explanations.

What is Daylight Saving Time?

To understand how the fall time change affects us, let's first demystify Daylight Saving Time (DST). In the spring, we "spring forward," moving our clocks one hour ahead, while in the fall, we "fall back," setting our clocks one hour behind. The idea behind DST is to make better use of natural daylight during the longer days of summer, reducing energy consumption.

Imagine your circadian rhythm as a finely tuned orchestra, with the conductor being the internal clock in your brain. When you change the clock for DST, it's like suddenly telling the orchestra to play an hour earlier or later. They'll need time to adjust, and that's where the disruption begins.

The Circadian Rhythm Symphony

Your circadian rhythm is responsible for regulating your sleep-wake cycle, body temperature, and hormone production. Think of it as a symphony that plays throughout the day and night. When you suddenly shift your schedule by an hour, it's akin to changing the conductor mid-performance. The orchestra gets confused, and the music doesn't sound quite right. Imagine waking up an hour earlier than usual for work. Your body may protest, feeling groggy and disoriented. This is your circadian rhythm trying to catch up with the new schedule.

Light as the Conductor's Baton

The key player in your circadian rhythm is light. Light exposure helps synchronize your internal clock with the external world. In the morning, natural light tells your body it's time to wake up and be alert, while dim light in the evening signals that it's time to wind down and prepare for sleep.

Now, picture your internal clock as a plant that needs sunlight to grow. When you set the clock back for fall, you're essentially giving the plant an extra hour of darkness in the morning. The plant becomes a bit confused, and its growth is delayed.

The Health Consequences

Altering your circadian rhythm, even by just an hour, can have consequences for your health. Studies have shown that the fall time change can lead to an increased risk of heart attacks, disrupted sleep patterns, and a dip in overall well-being.

Analogous to a finely tuned watch, your body's clockwork mechanism can experience glitches when subjected to abrupt changes. It's like suddenly moving the hands of the watch backward – it takes time to get back on track.

Coping with the Change

So, how can you help your body adjust to the fall time change? Here are some tips:

  • Gradual adjustment: Start shifting your schedule by 15 minutes each day a few days before the time change.

  • Maximize light exposure: Spend time outdoors during daylight hours, especially in the morning.

  • Maintain a consistent sleep routine: Go to bed and wake up at the same times each day, even on weekends.


The fall time change may grant us an extra hour of sleep, but it also comes with consequences for our circadian rhythms. Understanding the symphony of your body's internal clock and the role of light can help you navigate this annual disruption more smoothly. By taking gradual steps to adjust and prioritizing light exposure, you can minimize the dissonance in your circadian rhythm's melody and continue to enjoy the beauty of fall without losing your sleep.

To learn more, visit:

Fall back, circadian rhythm, time change, autumn


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