Feeling Jet-Lagged by Daylight Saving Time? Here's How to Deal

Is a bonus hour of sleep really a fair tradeoff for a season of 5pm sunsets? Maybe not, but that’s the consolation prize allotted by fall’s transition out of Daylight Saving Time. And while it might seem like a relatively minimal change, that single hour of sleep is actually enough to throw off our equilibrium a bit—even if it’s not quite as impactful as the hour we lose come springtime. (1)

Why is that, exactly? Much of it comes down to our circadian rhythm, aka our internal body “clock.” Our circadian rhythm is really an elaborate system of hormonal responses to cues like light and hunger—and one of the things it helps dictate is our sleep cycle. It loves consistency, so when it’s thrown off even the slightest bit, we’re bound to feel the effects. Another way of putting it: Daylight Saving Time is basically society-enforced jetlag. (2)

How it works

It’s important to remember Daylight Savings is a human-made phenomenon: It was established with the idea that by shifting our clocks in the summer, we can take better advantage of the daylight. What’s interesting, however, is that research in recent years has suggested that “springing ahead” in March can throw a bit of a wrench in our circadian rhythm—in fact, one 2007 study published in Current Biology suggests that some of us might never fully adjust to the change before we shift back in October. (1)

Why? Scientists suspect that it has to do with the fact that light is really major cue for our sleep cycle: It’s why we’re more likely to feel sleepy at night and alert when the sun comes up. When we shift that cycle (say, by changing the clocks), our body doesn’t just automatically follow suit. It can take weeks or longer for us to re-train our circadian rhythm to fit that new schedule. (And by the time you start to adjust, we all shift back out of DST.)

If you’ve seen buzz lately about some states (like California) and countries considering ditching Daylight Saving Time altogether, that’s why: That emerging research suggests that it just might not be worth the trouble.

Are you a night owl or a morning person?

This may actually indicate how well you’ll adjust to DST: The scientists behind that 2007 Current Biology study found that night owls tend to have a tougher time adjusting to the start of Daylight Savings in the spring, while morning larks are thrown off more by “falling back” in autumn.

How to deal

As the clocks change back again, the wisest advice might just be to lean into circadian instinct: Stick to a consistent bed and wake time, and consider exposing yourself to sunlight in the morning to help yourself feel more awake. Also, remember that messing with your sleep cycle will only throw you further out of whack—so now is the time to double-down on good sleep habits and making sure you’re clocking your full 7-8 hours.*

One last thing

Now that our days are being cut even shorter, consider this your friendly reminder that it’s trickier than ever to get enough vitamin D by way of sunlight. That means supplementing is a good idea: Research suggests that 1,500 to 2,000 IU is a good dose to aim for, which is why we include 2,000 IU in our multivitamins.*

*References: *

1. Kantermann, T., Juda, M., Merrow, M., & Roenneberg, T. (2007). The Human Circadian Clocks Seasonal Adjustment Is Disrupted by Daylight Saving Time. Current Biology, 17(22), 1996–2000. doi: 10.1016/j.cub.2007.10.025
2. Kantermann T, Juda M, Merrow M, Roenneberg T. The human circadian clock's seasonal adjustment is disrupted by daylight saving time. Curr Biol. 2007 Nov