Clocks ‘fell back’ this weekend, but you didn’t prepare. Here’s what to do now

CNN No I did not prepare for the end of Daylight Saving Time this past weekend when greater part US states set clocks back an hour Sunrise and sunset now come an hour earlier despite my protestations Experts advised planning for this change two weeks ago by shifting your sleeping schedule a bit each night That did not happen in my house where the workdays were long everyone s calendars were packed and a bad cold threw off our schedule for a week While the shift technically provided one extra hour of sleep on Sunday various people didn t feel that benefit The sudden change can disrupt your body s internal clock leaving you tired in the morning wide awake at night and sluggish throughout the day So what to do now that we ve fallen back How long does it take to adjust to standard time Should I change how I sleep eat or exercise during this transition to get back on track How can adults help children adjust What if the darker days ahead start affecting your mood To help get adjusted I spoke with CNN wellness expert Dr Leana Wen Wen is an urgency physician and adjunct associate professor at George Washington University She previously was Baltimore s physical condition commissioner CNN What happens to your body when the clocks change Dr Leana Wen Your internal clock also called the circadian rhythm is closely tied to light and darkness When sunrise and sunset shift suddenly your body s natural rhythm doesn t right now keep up Melatonin the hormone that helps you feel sleepy is still being issued based on last week s light schedule That s why you might find yourself wide awake later at night and struggling to get going in the morning It s similar to jet lag but instead of going across time zones you re changing time zones while staying home Even a one-hour time change can cause temporary misalignment in your sleep-wake cycle That can lead to fatigue reduced alertness and changes in appetite and mood For people who already sleep poorly and are in sleep debt the effect can feel magnified Your body requirements time consistent routines and light cues to reset CNN How long does it take to adjust to standard time Wen The greater part people start to feel better within a inadequate days but specific need up to a week or more to fully adapt Children and teenagers may take longer to adjust since their circadian rhythms are naturally different from adults Teens tend to fall asleep later and wake up later so early school start times combined with darker mornings can make them especially groggy Parents may notice irritability difficulty concentrating or early bedtime resistance during the first scant days after the change Older adults may also feel the impact more strongly because their melatonin rhythms shift earlier in the evening CNN What can we do to get on track faster Wen Consistent bedtimes and light exposure in the morning help you adjust faster regardless of your age Keep your bedtime and wake-up time consistent even on weekends if workable Avoid naps and don t drink coffee or other caffeinated drinks in the afternoon or evening These are all part of standard advice for good sleep hygiene which also includes reducing screen use before bed and creating a regular evening routine like reading or listening to calming music A secure cool and dark sleep climate can make a big difference as well since even small amounts of light noise or discomfort can delay sleep onset Specific to the time change go outside or open the blinds right after waking up to signal to your brain that it s time to be alert Light is a key regulator of your circadian rhythm as it suppresses melatonin and helps shift your body clock to the new time If you wake up before sunrise or work in a dark space bright indoor lighting or a light therapy lamp used for to minutes in the morning can serve as an effective substitute CNN Should I change how I eat or exercise during this transition Wen It could help Consistent mealtimes help your metabolism stay synchronized with your new wake-sleep schedule Try to eat breakfast soon after waking keep mealtimes regular and avoid heavy meals right before bed Exercise is another powerful cue for your body clock and an excellent way to improve sleep quality Morning or afternoon workouts can help you feel more awake and improve your mood Morning exercise may have the edge since it could also get you outdoors and exposed to natural light It s still good for you to exercise even if you only have time later in the day That s fine though keep in mind that vigorous exercise within a minimal hours of bedtime can be too stimulating and make it harder to fall asleep If you tend to crave sugary foods or caffeine to fight fatigue after the time change try to step outside for a quick walk or get light exposure first Both naturally increase alertness without disrupting sleep later CNN Does losing daylight affect more than just sleep Wen Yes The shift to shorter days can negatively affect mood and strength levels too According to the US National Institutes of Physical condition less daylight exposure can slow production of serotonin which is a brain chemical that supports mood Various people experience a mild drop in power or motivation during the late fall and winter sometimes called the winter blues For certain the change can trigger a more serious condition known as seasonal affective disorder or SAD It typically appears in late fall and peaks in midwinter and it can cause persistent sadness low vigor and changes in appetite and sleep CNN How can families help children adjust Wen Consistency and light exposure are key here too Stick with familiar bedtime routines like bath story and lights out even if the bedtime is temporarily off Avoid introducing new or longer naps this can make it harder for kids to fall asleep at night and delay their adjustment In the mornings open window shades and turn on the lights as soon as kids wake up Try to get them outside for a limited minutes of fresh air and natural light before day care or school That early light exposure helps reset their internal clock If your child starts going to bed earlier than usual after the time change they may also start waking earlier Gradually shifting bedtime and wake-up time by to minutes over several nights can help smooth the transition and get everyone back on schedule CNN When should someone seek help for sleep or mood issues after the time change Wen If fatigue poor sleep or low mood persist for more than two weeks it s worth checking in with your primary care provider Chronic sleep loss can affect heart wellbeing immune function and mental well-being Persistent trouble falling asleep or staying asleep can be a sign of insomnia or another sleep disorder For mood changes especially feelings of sadness or loss of interest in usual programs your vitality care provider can screen for seasonal affective disorder or other causes Cure might include light therapy counseling or short-term medication depending on severity duration and impact on your everyday life Early aid makes it easier to recover and may help prevent these patterns from recurring each year