Nashville, TN - If you’re feeling a little off this week, blame the clock. According to Vanderbilt University Medical Center sleep specialist Dr. Raghu Upender, the end of daylight saving time can leave many of us feeling unsettled—especially after a weekend of late nights and lazy mornings.
“Most people enjoy the extra hour of sleep,” Upender said, “but the earlier sunsets can lead to fatigue during the evening commute.” The culprit? Our internal biological clock, which doesn’t always sync up with the new schedule right away.
Upender, who serves as medical director of the Vanderbilt Sleep Disorders Center, recommends preparing for the time change several days in advance. But if you missed that memo, don’t worry—there’s still hope. His top tip? Get more light in the morning.
“It doesn’t have to be direct sunlight,” he said. “Open the curtains, turn on bright lights, or take a walk outside.” Light exposure helps regulate melatonin, the hormone that controls sleep and wake cycles. When it’s dark, melatonin production ramps up, making us feel sleepy. When it’s light, it slows down, helping us stay alert.
That’s why shorter days in fall and winter can leave us feeling groggy. In more severe cases, some people may experience seasonal affective disorder, which can be treated with light therapy or melatonin supplements.
The good news? Most folks adjust within a few days. And if you’re still tossing and turning, Upender suggests sticking to a consistent sleep schedule, avoiding bright screens like cell phones, laptops, etc. before bed, and keeping your bedroom cool, quiet, and dark.
