What daylight saving time does to your body, and how to adjust

FILE-A woman resets an alarm clock as she gets ready for the time change. (Photo by Elisa Schu/picture alliance via Getty Images)

People in the U.S. will soon gain an extra hour of sleep when daylight saving time ends at 2 a.m. local time on Sunday.

That shift means setting clocks back an hour before heading to bed. Standard time will remain in effect until the return of daylight saving time in the spring.

Even so, the change can disrupt daily routines and sleep habits. Here’s what to know about adjusting to it.

How to adjust to the time change

Dig deeper:

The Associated Press reports that moving bedtime later or earlier by 15 minutes each night in the days leading up to the change can help the body adapt.

Morning sunlight is important for helping reset the circadian rhythm and support healthy sleep. If you cannot get outside, sitting near a window may help.

The body responds to light, and the brain acts like a clock that is set by exposure to sunlight and darkness. The circadian rhythm is a 24-hour cycle that helps determine when people feel sleepy or alert, and it can vary by age group.

According to the AP, the circadian rhythm affects more than sleep, including heart rate, blood pressure, stress hormones and metabolism.

Health groups such as the American Medical Association and the American Academy of Sleep Medicine tell the AP that adjusting to standard time each year is the preferred approach. Brighter mornings and less light at night help keep the circadian rhythm aligned, making it easier to wake up on time and maintain healthy sleep patterns.

How do time changes affect sleep?

Why you should care:

A one-hour clock change can throw off sleep schedules because work and school start times stay the same even when the clocks change.

When spring arrives, darker mornings and brighter evenings can make it harder to fall asleep on schedule.

The Associated Press also reports that during the fall and winter, some people with seasonal affective disorder, a form of depression tied to shorter days and reduced sunlight, often have a harder time.

The Source: This report was based on information from The Associated Press, including comments from the American Medical Association and the American Academy of Sleep Medicine. It was reported from Washington, D.C.