6 Tips to Adjust to Daylight Savings Time

Prepare your internal clock to “fall back” so you can stay focused on the road.

clock with fall leaves

Daylight savings time ends Sunday, November 3.

Are you looking forward to getting that extra hour of sleep as we “fall back” this weekend?  Join the club!  However, studies show that the majority of folks don’t actually get that promised extra hour of sleep and the change of just one hour alters your internal clock. It can take your body a week or more to fully adjust. Medical professionals think the shorter daylight hours and colder air have a direct impact on the body’s sleep cycle. The human body also naturally produces more melatonin, a hormone that triggers sleep, in the winter. This leaves some people feeling sluggish, sleepy, and moody during the colder months.

Getting enough sleep is crucial to the body’s well-being and to your safety.

Your new sleep schedule paired with darker road conditions may impact your ability to stay focused, especially on the road.  Most adults need between 7 and 9 hours of sleep each night. A lack of sleep can cause poor judgment during waking hours and lead to health problems like heart disease, high blood pressure, and diabetes. It can also cause driver fatigue.

Follow these tips to help you transition from daylight saving time and sleep better every night:

  • Start now by going to bed and waking up 15-20 minutes later each day.  Incrementally working up to an hour can help you make a smoother transition.
  • Set a regular sleep schedule and stick to it.
  • Don’t eat big meals just before bedtime.
  • Make sure your room is dark enough, quiet enough, and cool enough when you go to bed.
  • Start your day with bright morning light and get as much sun light exposure as you can during the day.
  • Avoid bright lights and turn off blue light electronic devices like TV’s, smartphones and computers two hours before bed.

    drowsy driving prevention week logo

2019 Drowsy Driving Prevention Week

The National Sleep Foundation’s (NSF) 2019 Drowsy Driving Prevention Week® is November 3-10. NSF’s annual campaign goal is to reduce the number of drivers who elect to drive while sleep deprived. Drowsy driving is responsible for more than 6,400 U.S. deaths annually. Fall asleep crashes are often caused by voluntarily not getting the sleep you need. Millions of Americans also experience excessive sleepiness as a result of sleep disorders, such as obstructive sleep apnea and narcolepsy. NSF encourages everyone to prioritize sleep and drive when alert and refreshed. Learn more at drowsydriving.org.


At TransForce your safety is out top priority.  Take care of yourself by getting enough sleep and never drive if you are tired, drowsy, or sleep deprived!

For more safe driving tips, visit transforce.com/blog.