How to fall back the right way at the end of daylight saving time – Do’s and Don’ts

November 1, 2025 

In this article, we talk about:

• Ready or not, it’s time to fall back
• Daylight savings fall back tips
• Are you doing these other things?
• Sleep survival tips for the winter months

Ready or not, it’s time to fall back…yay!?

The daylight savings fall back seems to sneak up on us every year.  After all, wasn’t it not that long ago we jumped an hour ahead in the spring?

Despite popular myths, daylight saving time wasn’t created for farmers or energy savings.  Nor was it invented by Benjamin Franklin.

The practice of advancing clocks to make better use of daylight originated in Germany during World War I to help conserve fuel and power.  Currently, more than a third of the world’s countries have adopted daylight saving time.

Regardless, it’s something we currently have to live with for better or worse.

Even though the switch isn’t as bad as “springing forward”, there’s definitely a right way to fall back.  Common mistakes include forgetting to change your ALL of your clocks and mis-utilizing that juicy “extra hour”.

When not done right, your sleep is going to be off which can leave you moody and less productive.

As things currently stand, one in three adults already struggle with poor sleep for various reasons, putting them behind the sleep eight ball before the fall back.  So, why make the quest for sleep any harder?

Let’s take a look at what you can do for a better fall back and to set yourself up for better sleep as we head into the darker months of the year.

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Practical fall back tips for the end of daylight saving time

While more people look forward to “falling back” then “springing forward”, there’s still a right way to do it that can make a big difference as you swing into fall and winter.  The goal is to get your body on the new sleep schedule as soon as possible.

Poorer mood, focus, and productivity are not the only downsides from an inconsistent sleep schedule.  It’s also been linked to depression and an increased risk for health issues.

For a better fall back this year:

#1

Gradually adjust your sleep times

The American Academy of Sleep Medicine recommends gradually shifting your sleep and wake times 15-20 minutes earlier a few nights before the official “fall back” change.

#2

Adjust your time cues for daily routines too

Start adjusting your mealtimes and other daily activities a couple days ahead to help your body’s internal clock get on the new schedule.

#3

Set your clocks back the night before

Don’t wait till Sunday morning to set your clocks.  On Saturday night, set your clocks back one hour.

And be sure to set ALL of your clocks to avoid miscues…

#4

Go to bed normally

On the night before, go to bed at your usual bedtime.  Make sure to give yourself some wind down time too to make the transition to sleep eaiser.

#5

Get some natural daylight

Did you know we’re naturally wired to be in tune with day and night.  Sunlight signals your body through your eyes to stop making sleep-inducing hormones like melatonin.

In the coming days, be sure to get out for some natural daylight to help set your body’s internal clock.

#6

Be patient

It make take a few days for your body to fully adjust to the time change, especially if you’re struggling with other sleep challenges.  Give yourself a couple days or so to adjust to the new schedule

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Are you doing these other things for better nights and days?

For health and wellness, it’s all about staying on a regular schedule.

Unfortunately, falling back for daylight saving time may not be the only sleep issue you’re up against.  There are many other things that can affect your sleep.

So, be sure you’re following the everyday rules that can make or break sleep:

• keep consistent wake up and bedtimes
• avoid naps
• daily exercise
• avoid large meals, alcohol, or stimulants such as caffeine before bed
• maintain a regular bedtime routine
• avoid using TVs, laptops, or other electronics before bed
• avoid social media and anything else that can get you wired up before bed
• keep your bedroom dark, cool, quiet, & relaxing

Secondly, see a doctor if sleep has become an ongoing issue.

An occasional bout of insomnia is one thing.  If it becomes a fact of life, you may be dealing with something more serious such as chronic pain, digestive issues, and undiagnosed sleep disorders.

Lastly, chat with a mental health specialist if anxiety or depression at bedtime is an ongoing issue.

Stress, anxiety, and depression are some of the most common challenges for sleep. Cognitive behavioral therapy, a specialized type of counseling, is one of the most effective treatments for chronic insomnia. 

It focuses on changing thoughts and behaviors that make it harder to sleep.

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Sleep survival tips for the darker winter months

Whether it’s the shorter days or the colder weather, sticking to a regular sleep schedule during the winter can be challenging even after a successful fall back to the new wake up time.

In fact, sleep problems are common this time of the year whether it’s feeling more tired or sleeping in.

The reduced exposure to daylight can affect the production of melatonin and your body’s internal clock.  This can throw off your sleep and your body in other ways.

It’s harder to wake up and get going when it’s still dark in the morning.  Depending on where you live, you may also have deal with colds or flu which make it harder to sleep.

Some things that can help during the darker winter months:

Tip 1 – Avoid sleeping in

As tempting as it is, that can get your sleep even more out of whack.  Staying on schedule is truly better for your sleep.

Tip 2 – Get more daylight

Exposure to morning sunlight will help keep your sleep-wake clock on schedule.  It’s also a natural mood booster.

A recent study linked higher daylight exposure to a lower risk of depression during the winter.

Tip 3 – Try light therapy

Did you know bright light from an artificial source such as a light box can mimic the effects of natural daylight?  It can stimulate wakefulness and help keep your internal clock on schedule.

Light therapy is also great for mood.

We’ve listed some light therapy sleep aids here 

Tip 4 – See a therapist if struggling with seasonal depression

Cognitive behavioral therapy is an effective treatment for seasonal depression.  A medical professional can also check for other causes for your symptoms.

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Light therapy aids worth a try

15 Practical remedies to keep you from waking up late for work

Seasonal depression and sleep issues:

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Winter sleep tips for when you’re feeling too cold to sleep

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Check us out on YouTube:

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