'Falling Back' Asleep: How to the time change impacts our sleep schedule and how to adjust

SOUTH BEND, Ind. -- Having trouble staying awake during the fall is not uncommon. The constant loss of daylight can take a toll on our bodies and impact our overall quality of sleep. Dr. Michael Pfeiffer, an ENT physician from the South Bend Clinic, explains how the time change can heighten symptoms to sleep apnea and other sleep disorders.

“We have a natural circadian rhythm, and that's in part dependent on sunlight,” Pfeiffer remarks. “When the sun sets earlier and it's darker earlier, we're going to tend to have more melatonin production, and we might get a little sleepier.”

The Daylight-Saving time change can be jarring and can break our sleep cycle, but the body typically naturally adjusts after a week or two. However, Dr. Pfeiffer says that if the adjustment doesn’t come, that could point to a more serious issue, and conducting a sleep study could be beneficial.

Sleep wearables, like CPAP, sleep rings or watches, can help to remove obstructions from the airways and help monitor sleeping habits. Wedge pillows can also promote proper sleeping positions that support better air flow.

For those who need that extra kick to get the day started, coffee or other stimulants are okay during the day. But it’s best to avoid them in the evening, as they can make it more difficult to fall asleep.

Dr. Pfeiffer also explains that having a regular routine during the day and at night can help your body adjust to the time change. That means limiting screen time before bed, going to bed and waking up at consistent times, getting ample sleep, even on the weekends, and even adjusting your workout schedule. Dr. Pfeiffer emphasizes that a “routine helps with our circadian rhythm and allows us to have better sleep quality.”