You don’t have to worry about the end of daylight saving time

TThe end of summer time is an abrupt change: from one day to the next the day becomes duller. The change usually brings relief at first because you sleep an hour longer, and then a lot of resentment in the following week, punctuated by comments like “It’s getting dark so early now” and “It’s only 6:30 p.m.!?” It feels like 9 p.m.!” But instead of reacting passively, we can actively anticipate and even welcome the end of daylight saving time.

One of the biggest problems with the end of daylight saving time is that, like so many winter months, it sneaks up on us. Since our phones now automatically update the time, it’s even possible to sleep through the shift without realizing it: While I’m writing my book, How to overwinterThe morning after the time change, I visited a local cafe. When I asked the barista if she was enjoying her extra hour of sleep, she replied, “Oh, is that why my cat woke up so early this morning?” Our schedules don’t match: we don’t finish work or school early and adjust our routines not on. We are surprised by the darkness, shocked by how tired we feel, frustrated that the world around us has suddenly and unnaturally changed.

It doesn’t have to be that way.

The first step to coping with the time change is to anticipate the transition. Mark it on the calendar in advance so that it becomes part of the rhythm of autumn. Be aware that the end of daylight saving time could have consequences. It is unreasonable to believe that a sudden hour-long change in daylight will not affect us physically or emotionally. At the very least, this abrupt shift disrupts our circadian rhythms and throws our sleep schedules into disarray in a way akin to jet lag. Light also helps us feel alert and improves cognition, which lifts our mood. Therefore, the loss of an hour of light in the afternoon can have a slightly dampening effect, especially if we are not prepared for it. In the week after Daylight Saving Time ends, we may have less energy, our routines are disrupted, and we may feel less like socializing or being active. We can assume that the week after the time change will be a transition week: an intermediate period that takes us from one season to the next.

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To ease this transition and give myself something comforting to look forward to, I plan ahead for a more relaxing week after Daylight Saving Time ends and reduce unnecessary meetings and appointments. I know I’ll feel more tired, so I try not to overwork myself. Not all of us are able to make significant adjustments to our schedules, but if you can reduce meetings or after-work commitments to be more flexible in meeting your physical and emotional needs during this time, it can feel wonderful. If you have kids, it may be especially helpful to loosen up their schedules this week: the change in daylight can wreak havoc on their sleep schedules and throw everything out of whack for them, too.

Anticipating this transition is an opportunity to practice living with nature rather than fighting it. Many people complain about the change in daylight and complain of fatigue. Instead of seeing this as a problem, it may take a week to catch up. If you’re tired, you can have a cozy night’s sleep or allow yourself to go to bed earlier. If you go to bed earlier and still wake up at the usual time – great, you slept more than usual and your body must have needed it! Going to bed and waking up earlier than usual will help you adjust to the sun’s new schedule and give you more time for the morning.

For some people—especially those with children who work long hours or have other caregiving responsibilities—getting more sleep is easier said than done. (Although this is true for many, it’s painful to live in a world where a few extra hours of sleep is seen as a luxury only for the privileged.) But during this transition, make a little more room for rest – be it you Sleeping more or simply slowing down a bit – can support us. Taking a long bath, preparing a comforting meal, or re-watching a favorite movie are all un-stimulating ways to recharge your batteries this week.

We can also reframe the feeling “It’s only six o’clock!?” as a gift: How often do you realize that it is earlier than expected and the night is still young? I enjoy the time change when I think it’s 9 p.m., realize it’s only 7 p.m., have time for leisure or productivity, and still go to bed early. The feeling of more evening time is a blessing of the time change, and seeing it as a blessing rather than a punishment completely changes the experience.

Many people dislike the early darkness that follows the end of daylight saving time. To combat this, we can give ourselves things to look forward to. Before the time change, try preparing supplies for a sunset ritual to end the day: enjoy a cup of coffee or a pot of tea, light candles, or put on fluffy socks. Those of us who commute after dark can enjoy the colors of the sunset on the way home from work or take an after-work walk at sunset or early dusk. We can enjoy the darkness: movie nights can start at 6 p.m., dinner can take place by candlelight, evening workouts and showers can take place in soft lighting, these activities are made cozy by the lack of sun. Clearing our schedules of unnecessary obligations during the transition week creates space for special activities. For those who need a break, plan a special evening at home: a new video game or book, your favorite takeout meal, or a family pajama party in the living room. For those who want to socialize to recharge their batteries, meet friends for dinner or invite people over for game night. The key is to make it special: whether alone or with family or friends, make it a real plan and give yourself something to look forward to. Call it your summertime activity or your dark celebration. If successful, you may even find yourself counting down the days until daylight changes. And making the end of summer time fun is an exercise in meeting upcoming challenges consciously and playfully. Recognizing and preparing for impending change gives us the chance to make it our own.

The end of daylight saving time is a practice run for the season. The first two weeks after the time change are a microcosm of winter: As we plunge into darkness, we are forced to confront our thoughts and feelings about winter – good or bad. How you react to the time change can set the tone for the months that follow. By anticipating it, creating space for the transition, and finding ways to make the shorter days special, we can make the transition easier and more fun and begin to see – in small but meaningful ways – how possible it is to change our experience of winter darkness, putting us on the path to enjoying the coming season.

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