Tips for a smooth daylight saving time transition
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As Seattleites gear up for "The Big Dark," which will arrive when daylight saving time ends on Nov. 3, fine-tuning sleep habits now can be a mood and mental health game changer, experts say.
Why it matters: Making small shifts in bedtime routines starting today means fewer groggy mornings next week, according to the American Academy of Sleep Medicine (AASM).
How it works: Every night for the next few days, go to bed 15 minutes later than usual.
- Set clocks back one hour in the early evening on Saturday instead of Sunday.
- Head outdoors for early morning sunlight on Sunday and as often as possible next week because the bright light will help set your internal clock to the new time, per AASM.
Yes, but: You can also stick to your regular routine, according to UW Medicine's Vishesh Kapur.
- Go to bed at your usual time on Saturday rather than staying up an extra hour and sleeping in the next day.
- That way you'll get the same amount of sleep as you normally would and minimize the time change jet lag in the following days, he says.
Zoom in: On Sunday, the sun will rise at 6:57am and set at 4:47pm. Those of us at 47° latitude won't see another post-5pm sunset until January.
- Because Seattle has shorter winter days than any other major U.S. city, residents experience higher than average levels of seasonal affective disorder, David Avery, professor emeritus at the UW School of Medicine and an expert in the mood disorder, has told Axios.
Flashback: In 2019, Washington passed a bill for permanent daylight saving time, but it needs congressional approval, and the Sunshine Protection Act, introduced by Sen. Marco Rubio (R-FL), stalled in committee after passing the Senate in 2022.