Your Extra Hour of Sleep Has Fine Print

Turning the clocks back sounds like one of autumn’s better bargains: do absolutely nothing and receive an extra hour of sleep. The body, unfortunately, does not conduct business in clock time.

When daylight saving time ends November 1, the sudden schedule shift and earlier darkness can throw off sleep even though the clock technically grants another hour. Dr. Pedram Navab, a neurologist and Stanford-trained sleep medicine specialist, says the body pays more attention to everyday cues than whatever time appears on the nightstand.

“The clock gives you an extra hour, but your brain doesn’t read the clock,” Navab says. “Light, wake time, and daily habits tell your body when it’s time to sleep.”

That means resisting the temptation to dramatically rearrange the next morning. Navab recommends keeping wake time relatively steady, even if the time change causes an earlier-than-usual start, rather than sleeping far into the morning to compensate.

Light can help with the reset, too. Getting outside after waking and seeking some daylight again in the afternoon gives the body useful daytime signals as sunset begins arriving earlier, while dimming bright lights and screens before bed helps mark the other end of the day. For anyone squeezing a dog walk, errand, or bit of fresh air into a Rhode Island afternoon, that daylight now has another job.

Bedtime requires a little less clock-watching. Instead of turning in early simply because the new time looks convincing, Navab recommends waiting until sleepiness actually sets in. People who tend to feel schedule changes more strongly can ease into the transition by moving sleep and mealtimes about 15 to 20 minutes later over several days.

The earlier darkness also changes what happens outside the bedroom. Evening commutes and walks suddenly take place with less daylight, so Navab advises paying extra attention while driving or heading home on foot.

His upcoming book, The Alchemy of Sleep: The Science, Mystery & Magic of a Good Night’s Rest, looks more broadly at how sleep connects with waking life, but his advice for November’s clock change is decidedly uncomplicated. Keep mornings consistent, use daylight when it’s available, and give the body time to catch up with the clocks.