CLARKSVILLE, Tenn. (CLARKSVILLENOW) – It’s time to “fall back” an hour as Daylight Saving Time comes to an end on November 3, 2019.

At 2:00 a.m. on Sunday, Nov. 3, everyone should set their clocks back one hour.

While the thought of an extra hour of sleep can be inviting, sleep specialist said transitioning during Daylight Saving Time means practicing good sleep habits.

“The biggest change to sleep patterns is that it gets light earlier in the morning when we go back to standard time from daylight saving time,” said Dr.Beth Malow, director of the Sleep Disorders Division at Vanderbilt University Medical Center. “This morning light helps regulate our biological clocks, allowing us to wake up easier and even to go to bed easier at night.”

Malow urges people to use the morning light for positive changes that can attribute to better sleep.

“Take advantage of the morning light – open your curtains and get exposed to light in the morning,” Malow said. “If you have time to take a walk or run in the morning, that will help your sleep patterns. But even just getting light exposure while driving to work will help!”

Remembering it gets darker earlier is imperative and getting enough sleep is essential.

“People should be aware that it will be darker in the late afternoon, which can contribute to feeling tired fatigued on the way home from work,” Malow said. “Getting seven to eight hours of sleep will help minimize this fatigue.”

Tips to ease the daylight saving time transition

  • Don’t excessively oversleep on the weekend of the time change. Consider a Sunday nap of no more than one hour
  • Go to bed 15 minutes earlier each night, beginning on the Wednesday before the time change
  • Dim lights earlier leading up to the time change and avoid bright lights in the evening, especially from smartphones, computers, and TV screens
  • Avoid alcohol and caffeine in the evening
  • Keep the bedroom cool and dark
  • Get morning exercise in sunlight on the weekend of the time change
  • Eat an early breakfast and dinner on the weekend before, and eat a good breakfast on the Monday morning after the time change.