Fall Back Survival Guide: Embracing the Darker Days Without Falling Into the Blues

When the sky starts turning color at 4 p.m. and darkness hits by 5, it’s like a one-two punch to the mood. That post-Daylight Saving Time (DST) drop in light can leave even the sunniest among us reaching for extra caffeine or an early bedtime. It’s like nature just handed us all a ticket to bed with a side of the winter blues.

This year, as DST ends on Sunday, November 3rd at 2 a.m., here are five ways to keep your spirits up and your sleep on track. Let’s make the best of the fall back without losing ourselves in the process.

1. Stay Up Just a Bit Later

That “extra” hour can mess with sleep rhythms more than we realize. According to Dr. Chris Winter, author of The Sleep Solution, staying up a little later each night as we approach the time shift can help smooth things out. You might even try a quick workout or some gentle yoga in the evening—apps like Headspace offer at-home options perfect for adding a boost of movement to your evening. And for once, let yourself enjoy some blue light to stay awake—your phone screen can actually help in this case!

2. Soak in the Sun Whenever You Can

Feeling sleepy earlier? Light exposure can help. Neuroscientist Dr. Joseph Takahashi suggests that grabbing daylight in the late afternoon can delay sleepiness, making it easier to adjust to the fall time change. Take a brisk walk in that last hour before sunset or sit by a sunny window. Even a few minutes of daylight in the late afternoon can work wonders for your energy.

3. Keep Your Mealtime Routine

Your body’s clock is deeply connected to your eating schedule. Eating too early might mean waking up hungry, and too much caffeine to power through can backfire on sleep. Stick to regular mealtimes to avoid throwing your hunger and energy cycles off-track. Keeping a steady meal schedule will make it easier for your body to handle the time shift and stay energized.

4. Block Out That Early Morning Sun

Waking up before your alarm post-DST? Early sun exposure can be the culprit, especially for kids who might jump up with the sunrise. Try blackout curtains (we like the stylish Freemansburg Blackout Curtains) or sleep masks like the Nidra Deep Rest Eye Mask, which blocks light without pressure on your eyes. A bit of blackout magic might be the simple solution to sleeping in.

5. Lean Into the Cozy

If adjusting isn’t your style, embrace it. There’s something to be said for a cozy winter hibernation ritual. Bundle up in a weighted blanket, grab your favorite candle (we’re loving P.F. Candle Co.’s Amber & Moss), and let yourself unwind with a low-stakes board game. Winter might be around the corner, but there’s no reason we can’t make it a season of true rest and renewal.

So, here’s to facing the darker days with a little strategy and a lot of self-care. The clocks may be falling back, but that doesn’t mean we have to fall with them.

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