Preparation Guide for the Upcoming Winter Time Change

As autumn progresses, the annual winter time change is approaching, a measure established to reduce electricity consumption for lighting and to save energy. In 2024, the clocks will be set back one hour during the night between Saturday, October 26, and Sunday, October 27. At 3 a.m., the clocks will turn back to 2 a.m., effectively granting an extra hour of sleep, but also resulting in earlier nightfall, which affects sleep patterns.

This shift can influence the body’s biological clock and hormone secretion, particularly increasing the release of melatonin, the sleep hormone, earlier in the evening. “Since we will experience darkness sooner, our melatonin will be secreted earlier, making us want to sleep earlier and feel more tired or drowsy during the day,” explained Dr. Catherine Lamblin, a sleep physician.

Even though the change is merely one hour, its impact can be significant for some individuals, affecting their biological processes. “Many of us are particularly sensitive to such changes,” Dr. Lamblin noted. To ease into the new schedule, it’s advisable to gradually adjust daily routines, such as meal times and bedtime, before the official change.

Practical steps include delaying dinner, bedtime, and perhaps wake-up time by around 20 minutes over a few days before the time change. Though balancing these adjustments with work or family commitments can be challenging, they help align the body’s routine with the new day-night cycle. “The key is to avoid hitting the time change with sleep deficits or irregular sleep schedules,” advised Dr. Lamblin.

For early morning grogginess, utilizing a dawn simulator, placed near the head, can be beneficial. According to expert advice, the body usually adapts to the change within two to three days, ideally by the following Tuesday or Wednesday.