Autumn Time

The end of daylight saving time is a sudden shift. We initially welcome the extra hour of sleep, but the following week brings grumpiness, punctuated by complaints about the early darkness and the feeling that it’s much later than it actually is. Instead of passively accepting this change, we can actively anticipate and embrace it.

One of the main issues with the end of daylight saving time is how it sneaks up on us, like winter. With our phones automatically updating the time, we might even sleep through the change without realizing it. We don’t adjust our schedules, so we’re blindsided by the darkness, feeling tired and frustrated by the sudden shift in the world around us.

This doesn’t have to be the case.

The first step in embracing the clock change is to anticipate it. Mark it on your calendar in advance, incorporating it into the rhythm of fall. Acknowledge that the end of daylight saving time will have consequences. A sudden one-hour change in daylight will affect us physically and emotionally. It disrupts our circadian rhythms, messing with our sleep schedules in a way similar to jet lag. Light also boosts our alertness, cognition, and mood, so losing an hour of afternoon sunlight can have a mild depressant effect, especially when we’re unprepared. We might have less energy, our routines might be disrupted, and we might feel less motivated to socialize or be active. We can expect the week after the clock change to be a transition week: an in‑between period leading us from one season to another.

For some people, especially those with kids, long work hours, or caregiving responsibilities, getting more sleep can be difficult. (While this is true for many, it is painful to live in a world where a few extra hours of sleep is viewed as a luxury only for the privileged.) But making a little extra space for rest during this transition – whether sleeping more or simply slowing down – can sustain us. Taking a long bath, cooking a comforting meal, or rewatching a favorite movie are all low-stimulation ways to replenish ourselves during this week.

We can also reframe the feeling of “It’s only six o’clock!?” as a gift. How often do you realize it’s earlier than you thought and the night is still young? I relish the clock change when I realize it’s 7 p.m., not 9 p.m., and have time for leisure or productivity before going to bed early. The feeling of more evening time is a benefit of the clock change, and seeing it as a boon, not a punishment, changes the experience entirely.

Many people experience a feeling of following the end of daylight saving time. To counteract this, we can give ourselves things to look forward to. In advance of the time change, try preparing for a sunset ritual to mark the end of the day. Enjoy a cup of coffee or tea, light candles, or put on fuzzy socks. Those commuting in the dark can enjoy the sunset colors on their way home or take a sunset or dusk walk after work. We can embrace the darkness: movie nights can start at six p.m., dinner can be by candlelight, evening workouts and showers can use soft lighting. These activities become cozy with the lack of sun. Clearing our schedules of unnecessary obligations during the transition week makes room for special activities. For those needing downtime, plan a special night at home: a new video game or book, favorite takeout, or a family slumber party in the living room. For those who need to socialize to energize, meet friends for dinner or have people over for game night. The key is to make it special: whether by yourself or with family or friends, make it a real plan and give yourself something to anticipate. Call it your Daylight Saving Time Activity or your Darkness Celebration. When done successfully, you might even find yourself counting down the days to the shift in daylight. And making the end of daylight saving time fun is a practice in deliberately and playfully meeting oncoming challenges. Acknowledging and preparing for an approaching change gives us the chance to make it our own.

The end of daylight saving time is a practice run for the season. Those first two weeks after the time shift are a microcosm of winter: as we’re plunged into darkness, we’re forced to confront our thoughts and feelings about winter—good or bad. How you respond to the clock change can set the tone for the following months. By anticipating it, making space for the transition, and finding ways to make the shorter days feel special, we can make the shift easier and more fun and also start to see—in a small but meaningful way— how possible it is to transform our experience of winter darkness, putting us on a path to enjoying the season to come.

From by Kari Leibowitz, PhD, published by Penguin Life, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2024 by Kari Leibowitz.