INDIANA — When clocks “fall back” on Sunday, November 1, 2026, that extra hour of sleep might sound like a welcome bonus, but the sudden shift and earlier evening darkness can throw internal body clocks completely out of sync. For many, the transition disrupts sleep schedules, mood, and overall mental well-being.
While the debate around the biannual time change continues on Capitol Hill—including a recent vote by the U.S. House of Representatives to pass the Sunshine Protection Act ahead of final Senate consideration—Americans must still prepare to adjust their routines.
To help ease the transition, Dr. Pedram Navab—an Ivy League neurologist, Stanford-trained sleep medicine specialist, and author of the upcoming book The Alchemy of Sleep: The Science, Mystery & Magic of a Good Night’s Rest (Shambhala Publications)—has shared four practical tips for resetting the body and brain.
Dr. Navab’s 4 Tips for Adjusting to the Time Change
- Keep your wake time steady: If you wake up early immediately following the time change, resist the urge to sleep far into the morning to compensate. Keeping a consistent wake-up time anchors your internal circadian rhythm.
- Use light deliberately: Step outside shortly after waking to capture natural morning light, and seek out daylight during the afternoon as evenings start growing darker earlier. In the evening, dim bright lights and screens to signal your brain that it is winding down.
- Let sleepiness guide bedtime: Do not force an early bedtime simply because the clock dictates it. For individuals who are particularly sensitive to schedule modifications, shifting sleep and mealtimes by 15 to 20 minutes later over the course of a few days can ease the transition.
- Watch the evening commute: Because darkness arrives much earlier by the clock, use extra caution when driving or walking home during evening rush hours.
“The clock gives you an extra hour, but your brain doesn’t read the clock,” Dr. Navab emphasizes. “Light, wake time, and daily habits tell your body when it’s time to sleep.”
Viewing Sleep as an Integral Part of Health
In The Alchemy of Sleep, Dr. Navab explores the foundational importance of rest across physical, mental, and emotional health, as well as its direct impact on public safety, productivity, creativity, and relationships. Rather than viewing sleep as an inconvenience or an afterthought, he encourages people to embrace it as a vital bridge to overall well-being.
