This weekend, most of the United States and Canada leave daylight saving time behind. At 2:00 a.m. on Sunday, November 1, clocks fall back to 1:00 a.m., according to timeanddate.com. That means an extra hour on the night of the change, but also darker evenings and a few days when your body feels slightly out of sync.

Falling back is usually easier than springing forward, but it can still leave you groggy, hungry at odd times or wide awake at 5 a.m. These nine simple hacks will help you glide through the change.

1. Shift your bedtime gradually

Starting a few days before the change, push your bedtime and wake-up time later by about 15 minutes each night. By Sunday, your body will already be close to the new schedule. This works especially well for kids and early risers.

2. Don’t waste the extra hour on screens

It’s tempting to stay up late scrolling because you “gained an hour.” Instead, use it for actual sleep. Getting a full night of rest on Saturday gives you a cushion for the adjustment days ahead.

3. Get morning light

Light is your body clock’s strongest signal. On Sunday and the following days, spend at least 15 to 30 minutes outdoors in the morning, or sit near a bright window. Morning light helps your internal clock shift to the new time.

4. Dim the lights in the evening

With the sun setting an hour earlier on the clock, evenings will feel longer. Keep evening lighting soft and warm, and turn down screen brightness or use night mode an hour before bed. This helps your body produce melatonin at the right time.

5. Move meals with the clock

Your digestive system has its own rhythm. Shift mealtimes to the new clock right away on Sunday, even if you’re not quite hungry yet. Regular meal timing helps your whole body adjust faster. Be careful with heavy meals and caffeine late in the day.

6. Help pets adjust too

Pets don’t know about daylight saving time, but they definitely know when dinner is late. Shift feeding and walking times by 10 to 15 minutes a day over the week so the change doesn’t upset their routine or your sleep.

7. Do the clock audit

Phones, computers and most smart devices update automatically, but many clocks don’t. Before bed on Saturday, change:

  • The oven and microwave
  • Car dashboard clocks
  • Wall clocks and bedside alarm clocks
  • Thermostats and timers for lights or sprinklers
  • Older cameras and fitness devices

Check alarms for Sunday morning too, especially if they’re set on a device that doesn’t update itself.

8. Use the change as a home safety reminder

Many fire departments recommend using the clock change as a reminder to test smoke and carbon monoxide alarms. Press the test button on each one and replace batteries as needed. It’s also a good moment to check flashlights and refresh your emergency kit for winter.

9. Plan for darker evenings

Sunset will come noticeably earlier, so prepare for the shift:

  • Walkers and runners: Wear reflective gear or a small light after dusk.
  • Drivers: Clean your headlights and windshield, and watch for pedestrians during the evening commute.
  • Mood boosters: Schedule something you enjoy in the early evening, like a call with a friend, a hobby or a cozy meal, so the long nights feel inviting rather than gloomy.

When to be patient with yourself

Most people adjust within a few days. If you feel tired or slightly off, keep your routines steady and avoid long naps late in the day. If you notice lasting low mood or energy as the days get shorter, it’s worth talking to a healthcare professional.

Quick checklist

  • Shift bedtime 15 minutes later for a few nights
  • Sleep in the extra hour, don’t scroll it away
  • Get morning daylight
  • Change non-smart clocks Saturday night
  • Test smoke and CO alarms
  • Grab reflective gear for evening walks

The bottom line

The end of daylight saving time is a small change, but a little planning makes it painless. Ease into the new schedule, lean on light and routine, update the clocks that don’t update themselves and take care of a few safety tasks while you’re at it. You might even enjoy that extra hour.

Image: Antique pocket watch (Unsplash) by photo-nic.co.uk nic chiro via Wikimedia Commons, CC0 1.0