We do not actually get more sleep when daylight savings ends, even though the clock is set back one hour. Most people tend to wake up earlier than usual after the "fall back," which can result in a net loss of sleep during the following week. The shift in the sleep-wake cycle causes circadian misalignment, making mornings feel tougher and reducing overall sleep duration for many. People especially vulnerable include early risers or those who typically sleep less. Although the transition gives an illusion of an extra hour, the adjustment can disrupt sleep and cause sleep deprivation symptoms for days afterward.
Why the Illusion of More Sleep?
- When clocks fall back one hour, the immediate night of the change might offer an extra hour in bed.
- However, the internal circadian clock and sleep rhythms often shift in a way that leads people to wake earlier.
- This results in no real net gain of sleep over subsequent days, and may even cause sleep loss.
Circadian Rhythm Impact
- The shift to standard time causes circadian misalignment due to changes in natural light exposure timing.
- This can cause increased tiredness in the morning and difficulty falling asleep at the usual time.
- Most people take about a week to adjust their internal clocks to this new schedule.
Adjusting to the Change
- Increasing exposure to morning light can help reset circadian rhythms.
- Maintaining a consistent sleep schedule and practicing good sleep hygiene supports recovery.
- Some people may need extra care, especially those with sleep disorders or mental health issues.
In summary, the end of daylight savings does not reliably give more sleep time overall but causes a temporary disturbance in sleep patterns that may lead to sleep deprivation in many individuals despite the clock setting back an hour.
