The second time switch of the year will happen this weekend, which means that the countries that practice daylight saving time (DST) must adjust their clocks an hour back at 2 a.m. on Sunday, Nov. 1.
An extra hour of daylight will be added once the end of daylight saving time comes.
While morning persons are excited for the upcoming time change, others are not looking forward to the adjustment. But there are some tips that could help them cope with the changes after the end of DST.
First, they can start using blue light to avoid the brain's tendency to release the sleep hormone called melatonin when the day starts getting darker earlier. Blue lights can also help prevent winter blues and morning grogginess all throughout the year. However, those who will use blue lights should only turn it on for 20 minutes maximum before 7 p.m. to get several hours of alertness in the afternoon without the risk of being overly stimulated.
Those who are affected by the end of DST should start enjoying their extra hour of daylight or sleep. In the morning, the added hour can be used for a quick workout during the weekdays, or use to have an extra hour of sleep during the weekend. Those who are having difficulties in their sleep habits can also use the end of DST as an opportunity to make a consistent sleep pattern by keeping their bedrooms darker and well-ventilated.
But perhaps the most affected during the upcoming time adjustment would be the kids. According to Yale-New Haven Children's Hospital Pediatric Sleep Program medical director Dr. Craig Canapari in a report posted on WoodTV, "The funny thing about time change is we expect it just to have an effect on the child's scheduling when they go to sleep and when they wake up, but I've noticed both as a parent and at the sleep clinic we also see kids have other types of sleep disruption, as well waking up at the middle of the nigh etc."
To help them adjust, parents should start tucking in their children at least 15 minutes later than usual one week before the end of DST, and gradually add more minutes until they get used to it.
DST will return again on March 13 next year.
