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If you\u2019ve been starting your day in near-total darkness each morning, relief is in sight: November 2 marks the end of daylight saving time (in most of the country) and the day when your clocks \u201cfall back\u201d an hour. That means you\u2019ll get a bonus hour of light in the morning, but lose an hour in the afternoon.<\/p>\n
Although the prospect of leaving work when it\u2019s dark out may be depressing, sleep specialist and clinical psychologist Michael Breus, reminds us to count our blessings.<\/p>\n
\u201cBelieve it or not, people have an easier time adjusting to this time change than to the one in March,\u201d Breus said. \u201cThat\u2019s because we gain an hour of sleep in the fall, but end up losing an hour when we \u2018spring ahead.\u2019\u201d<\/p>\n
Here, how to make the transition to standard time as seamless as possible, plus some silver linings to the time change.<\/p>\n
Don\u2019t change your routine on November 1
\nThe night before the time change, just go to bed when you usually do, Breus advised.<\/p>\n
\u201cMost people are already sleep deprived, so in all likelihood you could use the extra hour of sleep you\u2019ll get,\u201d he said. \u201cThink of it as your own little hour-long staycation.\u201d<\/p>\n
RELATED: 10 Weird Causes of Winter Depression<\/a><\/p>\n Use it as a sleep hygiene checkup \u201cIf you find yourself sleeping for the entire extra hour in the morning, that\u2019s a sign you\u2019re sleep deprived,\u201d Breus said.<\/p>\n If, on the other hand, you wake up before your alarm goes off, that\u2019s your body telling you that you\u2019re getting enough sleep.<\/p>\n \u201cThe fall time change is a once-a-year opportunity to calibrate your ideal bedtime.\u201d<\/p>\n RELATED: 11 Surprising Health Benefits of Sleep\u00a0<\/a><\/p>\n After the time change, maximize your sun exposure\u2026 While your afternoon mood might take a hit because of the looming darkness, Breus advised taking advantage of the extra sunlight in the morning, which can give you a mood boost to start the day. If you tend to work out in the evenings, switch your routine to the morning. At the very least, make an effort get outside during your lunch break, if only just to take a walk around the block.<\/p>\n \u2026and maybe boost your indoor light \u201cBlue light mimics sunlight and tells the brain to stop producing melatonin, the chemical that starts your brain\u2019s sleep engine,\u201d Breus explained.<\/p>\n If you need a little burst to get over that 4 p.m. hump at work, click on the light and let it shine for no more than 20 minutes.<\/p>\n \u201cThat amount should be enough to make you feel more alert for a couple hours,\u201d Breus explained. If you want to get to bed at a reasonable hour, be sure not to use the light after 7pm; any later than that can interfere with your sleep.<\/p>\n Breus likes the Philips goLITE BLU ($137, amazon.com), but Amazon has a range of light therapy box styles and sizes. Don\u2019t want to buy another gadget? Definity Digital by LightingScience makes alertness-promoting bulbs you can install in most household fixtures ($70, amazon.com).<\/p>\n
\nYou can use the time change to diagnose your sleep habits. Before bedtime on November 1, set your clock back an hour (cell phones will be updated automatically at 2am), and keep your alarm set for your regular wake up time.<\/p>\n
\nEven after the fall back, it\u2019s not uncommon to feel out of sorts the first few days of November. It doesn\u2019t help that the sun will start setting close to 5 p.m. So what should you do?<\/p>\n
\nIf you\u2019re still feeling draggy in the afternoon after a few days, consider investing in a light therapy box, which can counteract your brain\u2019s inclination to start producing melatonin when the sun goes down. Just be sure to look for one that provides alertness-promoting blue light.<\/p>\n