At 2 am on Nov. 1, we set our clocks back one hour with the end of daylight saving time for 2026. While an extra hour of sleep usually is appreciated, it can have an effect on the body and mind. Kellie Mancilla, a clinical sleep navigator at Powers Health, offers advice on how to healthfully adjust to the time change.
Time to adjust
Any time we turn our clocks back or forward by an hour, this causes our internal clock to have what I call “master clock confusion.” Our internal clock relies on sunlight and darkness to manage daily rhythmic sleep cycles, and by changing the time, this can cause a disruption in the body’s natural 24-hour cycle and lead to mismatched signals of when to go and fall asleep. Some experts say our bodies should adjust within two to three days of a time change, but I talk to people every day who report it takes them much longer to adjust. Each person is different.
Physical health effects
Unlike the “spring ahead” time shift, which sees a spike in cardiac events, studies show transitioning to standard time is associated with a short-term decrease in heart attacks and traffic accidents as drivers adjust to an extra hour of rest. Even though gaining an hour of sleep is easier on the body than losing one, the sudden shift in morning and evening light still can cause a day or two of mild grogginess, fatigue or a minor disruption to your internal clock, or circadian rhythm.
Who is affected more?
While everyone experiences some disruptions, night owls, teenagers, infants and individuals with underlying neurological or cognitive conditions have the hardest time adjusting. The primary driver of this difficulty is how abruptly the time shift conflicts with a population’s established circadian rhythm.
Mood and mental health
The shift in daylight and sleep timing can have a profound impact on mood and mental health. While changing the clock by just one hour may seem minor, it acts as an abrupt “glitch” to the body’s internal clock. For vulnerable individuals, this single hour is more than enough to trigger or worsen symptoms of anxiety, depression and sleep disorders. To mitigate the negative mental health impacts of the November “fall back” time change, people should focus on maximizing morning light exposure, gradually shifting their routine and establishing proactive mental health support.
