Experts share tips on beating the time-change blues as clocks fall back

While daylight saving time remains the subject of much debate, while it remains experts have some advice on beating the darker-day blues.

Canadians will be turning back the clocks this weekend as the country returns to standard time — and while the twice-a-year switch remains up for debate, experts say the change can take a toll on your sleep and overall well-being.

Clocks will fall back one hour at 2 a.m. Sunday, giving many people an extra hour of rest — at least in theory. But not everyone is a fan.

A new survey from Endy suggests that an extra hour doesn’t always help. Many Canadians say they end up feeling anything but rested.

“A lot of young Canadians, even though they’re excited about getting more sleep, they actually feel a lot more tired when the clocks are turning back,” said Talia Shapero, a certified adult sleep coach. “About 30 per cent of them are feeling, you know, less motivated, 27 per cent are struggling to maintain those healthy habits and routines.”

Sleep experts say there can be more serious health impacts for some people.

“We like light, so there’s more admission in hospitals for depression, for example,” said Joseph De Koninck, a sleep researcher and professor emeritus at the University of Ottawa.

De Koninck says while adjusting to the change can be a challenge, standard time is healthier than daylight saving time because it’s more aligned with natural daylight and the body’s circadian rhythm.

“Time change in the fall is the best one, if you want to say in terms of effects, because we are getting an hour, additional hour of sleep,” said De Koninck. “It’s much better to have standard time.”

As Canadians prepare for darker days and longer nights, experts say there are simple ways to make the transition easier.

Shapero recommends gradually shifting your bedtime a little later in the days leading up to the switch while maintaining a consistent wake-up time, limiting electronics before bed and getting outside in the morning light to help reset your body clock.

Drivers are also being reminded to take extra care on the roads this time of year.

“Visibility can be very poor,” said Linda Lawlor, BCAA road safety expert. “We have a lot of gray days as well, so just make sure you have those headlights on and your wipers and tires are in good shape.”

Earlier this month, Liberal MP Marie-France Lalonde reignited the time-change debate, announcing plans for a private member’s bill to scrap Daylight Saving Time.

Back in 2019, B.C. passed legislation to switch to permanent daylight time — but only if Washington, Oregon, and California made the same move.

Whether the switch eventually ends or not, sunset in Vancouver this Sunday will be at 4:48 p.m.