The Fall Time Change Survival Guide (Especially If You're Already An Early Riser)
Let Me Guess: You're Already Waking Up Too Early
Here's what nobody talks about when the clocks "fall back" this weekend: if you're someone who already struggles with waking up too early (think 4 AM, 5 AM), this time change is about to make your life significantly harder.
While everyone else is celebrating their "extra hour of sleep," you're about to start waking up at 3 AM instead of 4 AM. And that, my friend, is not the gift everyone makes it out to be.
I see this every single year with my clients. People who are already early risers — the ones who've been battling that 4:30 AM wake-up for months or years — suddenly find themselves wide awake at 3:30 AM after the time change. And no amount of "sleep hygiene tips" or meditation apps is going to fix it.
Here's the thing: the standard advice you'll read everywhere about adjusting to the fall time change is actually going to make your problem worse if you're an early chronotype. That advice (get bright light in the morning, avoid light at night) is designed for people who want to wake up earlier. But you? You need the exact opposite approach.
Let's talk about what actually works when you're trying to shift your internal clock later, not earlier.
Why the Fall Time Change Hits Early Risers So Hard
Your body has an internal clock called your circadian rhythm, and it's incredibly sensitive to light. This rhythm controls when you feel alert, when you feel sleepy, and when various hormones (like cortisol and melatonin) are released throughout the day.
Research published in the Journal of Biological Rhythms shows that light exposure is the most powerful external cue for setting your circadian rhythm. When light hits your eyes in the morning, it sends a signal to your brain's suprachiasmatic nucleus (your body's master clock) that says "it's time to be awake."
For most people, this is helpful. But if you're someone who's already waking up too early, morning light just reinforces that early wake time — making it even harder to sleep in.
A study in Sleep Medicine Reviews found that individuals with advanced sleep phase disorder (the clinical term for extreme early rising) have circadian rhythms that naturally run ahead of the desired schedule. The fall time change essentially shifts the entire world's schedule to match your already-too-early rhythm, which sounds good in theory but actually makes it harder to function in society because now you're ready for bed at 5 PM.
Here's what happens to early risers after the fall time change:
Your Body Wants to Wake Up Even Earlier: If you've been waking at 4:30 AM, your body is now going to want to wake at 3:30 AM. Even though the clock says 4:30 AM, your internal clock hasn't adjusted yet.
Evening Sleepiness Hits Harder: That 6 PM bedtime urge you've been fighting? Now it's going to hit at 5 PM. Good luck making it through dinner without falling asleep in your pasta.
The Misalignment Gets Worse: Unless you actively work to shift your rhythm later, you'll just keep getting more and more out of sync with the rest of the world's schedule.
The Counterintuitive Strategy That Actually Works
Okay, here's where we flip the script on conventional time change advice.
If you're an early riser trying to wake up later and stay up later, you need to do the opposite of what every article tells you. Instead of getting bright light first thing in the morning, you actually want to avoid it. And instead of blocking light at night, you want to seek it out in the afternoon and evening.
I know, I know — it sounds backwards. But stay with me, because the science backs this up.
Block Blue Light in the Early Morning (Until Your Desired Wake Time)
This is the game-changer that most people never hear about.
Research from the University of Washington and other institutions has shown that delaying light exposure in the morning can help shift your circadian rhythm later. The key is blocking blue light wavelengths (the ones that most strongly suppress melatonin and signal "wake up!" to your brain) during those early morning hours when you're awake but don't want to be.
Here's what I recommend: invest in a high-quality pair of blue light blocking glasses and wear them from the moment you wake up until your desired wake-up time.
So if you're waking at 4 AM but want to wake at 6 AM, wear the blue blockers from 4-6 AM. Yes, even if you're just lying in bed. Yes, even if you get up to use the bathroom. Keep those blockers on.
I personally recommend Vivarays blue blocking glasses. They're specifically designed to block the wavelengths that affect your circadian rhythm, and unlike cheaper options, they actually work. I've been using them with my clients for years with excellent results.
(Pro tip: Get the ones with the red/orange lenses for maximum blue light blocking. They look ridiculous but they work incredibly well.)
Seek Bright Light in the Afternoon and Evening
Now here's the other half of the equation: you need to expose yourself to as much natural light as possible in the late afternoon and early evening.
A study published in the Journal of Physiology found that light exposure in the afternoon and evening causes a phase delay — meaning it shifts your circadian rhythm later, which is exactly what you want if you're waking too early.
Practical strategies:
Take a walk outside between 4-6 PM (no sunglasses!)
Sit by a sunny window during late afternoon
If it's already dark or you can't get outside, use bright indoor lighting in the evening
Keep your home brightly lit in the evening hours rather than dimming everything down
Use Strategic Blue Light Exposure at Dinnertime
Here's something that might surprise you: if you're really struggling to stay awake in the evening, you can actually use blue light exposure to help.
Research in the journal Chronobiology International has demonstrated that timed light exposure, including bright blue light, can be used therapeutically to shift circadian rhythms. For people with advanced sleep phase (early birds), evening light exposure has been shown to successfully delay sleep onset and wake times.
If you find yourself fighting to stay awake at 6 PM, try using a light therapy lamp (also called a "happy light") around dinner time. Sit in front of a 10,000 lux light box for 30-45 minutes between 6-8 PM. This gives your brain a dose of "daytime" signal that can help you stay alert longer.
Just be strategic about this — you don't want to use the light box too late or you might make it harder to fall asleep when you do want to go to bed.
The Complete Early Riser Time Change Protocol
Here's exactly how to navigate the next week if you're an early chronotype:
Days 1-3 After the Time Change:
Morning (Whenever You Wake Until Desired Wake Time): Immediately put on your blue light blocking glasses. Keep them on even if you're just lying in bed trying to fall back asleep. Avoid looking at any bright lights or screens without the glasses.
Desired Wake Time: Remove blue blockers and gradually expose yourself to normal light. But don't go outside in bright sunlight immediately — ease into it with indoor lighting first.
Afternoon (4-6 PM): Get outside for at least 20-30 minutes. Let natural light hit your eyes. Take a walk, sit on your porch, anything that gets you outdoors. If weather doesn't permit, sit by the brightest window in your house.
Evening (6-8 PM): Keep lights bright. If you're feeling sleepy, consider using a light therapy lamp for 30-45 minutes. Resist the urge to dim everything down.
Bedtime Routine (1-2 Hours Before Desired Bedtime): NOW you can start dimming lights and winding down. But not before.
Days 4-7:
Continue the same protocol but pay attention to whether your wake time is shifting. You should start noticing that you're naturally waking a bit later and feeling less sleepy in early evening.
If you're still struggling after a week, you may need to extend the morning blue blocking period or add more afternoon/evening light exposure.
What If You're a Night Owl Instead?
Okay, I know I've been focusing on early risers, but if you're on the opposite end of the spectrum — someone who naturally wants to stay up late and sleep in — the fall time change can actually work in your favor if you play it right.
For night owls, use the traditional approach:
Get bright light exposure first thing in the morning (within 30-60 minutes of waking) to help advance your circadian rhythm
Dim lights and avoid screens in the evening to allow melatonin to rise naturally
Avoid afternoon/evening light exposure that would push your rhythm even later
The time change gives you an opportunity to "reset" to an earlier schedule more easily than usual.
Supporting Your Body Through the Transition
Regardless of whether you're an early bird or night owl, these strategies help everyone adjust more smoothly:
Keep Meal Times Consistent
Research in Cell Metabolism has shown that when you eat can be just as important as light for setting your circadian rhythm. Eat breakfast, lunch, and dinner at the same time according to the new clock, even if you don't feel hungry. This helps reinforce the time you're trying to shift toward.
Support Your Nervous System
Time changes are stressful on your body. Support yourself with:
Magnesium glycinate (300-400mg before bed) to support relaxation
Adaptogenic herbs like ashwagandha to help manage stress
Gentle movement like yoga or stretching
Extra sleep if possible (naps are your friend this week)
Stay Hydrated
Dehydration makes everything worse, including circadian misalignment. Drink plenty of water throughout the day.
Be Patient With Yourself
It typically takes 5-7 days for your body to fully adjust to the time change. If you're an early chronotype trying to shift later, it might take up to two weeks. That's completely normal.
When Adjustment Reveals a Bigger Problem
Here's something important: for most people, these strategies should help you adjust within a week or two.
But if you're still struggling a month later, or if this time change has made you realize just how problematic your sleep really is, that might be a sign something deeper is going on.
I've worked with countless people who thought they were just "naturally early risers" or "bad sleepers," only to discover through functional lab testing that they had underlying issues affecting their circadian rhythm:
Cortisol dysregulation: If cortisol is spiking too early in the morning, you'll wake up early no matter what you do with light exposure
Blood sugar imbalances: Low blood sugar at night can trigger early morning waking
Gut health issues: Your gut produces most of your serotonin (the precursor to melatonin), so digestive problems directly impact sleep
Nutrient deficiencies: Magnesium, B vitamins, and other nutrients are essential for proper circadian function
Thyroid dysfunction: Thyroid issues can throw off your entire sleep-wake cycle
The time change doesn't cause these problems, but it definitely exposes them.
You Don't Have to Just Live With This
Listen, if you've been waking up at 4 AM for months (or years), and this time change feels like it's pushing you over the edge, I get it. I really do.
The thing is, chronic early morning waking isn't just an inconvenience — it's a sign that something is off with your circadian rhythm or underlying health. And while the strategies in this post can absolutely help you adjust to the time change, they're not going to solve a deeper problem.
That's where functional testing comes in. When we can actually see what's happening inside your body — your cortisol patterns throughout the day, your neurotransmitter levels, your nutrient status, your gut health — we can create a personalized protocol that addresses YOUR specific root cause.
Testing is better than guessing, my friend. And you deserve to actually sleep at normal times instead of just trying to manage early wake-ups forever.
Ready to figure out why you're really waking up so early? Book a free discovery call and let's dig into what's actually going on. Because here's what I know: there's always a reason, we just need to find it. And once we do? Your whole relationship with sleep changes.
Good luck with the time change this weekend. You've got this 💤
Book your discovery call here, and let's figure out your unique sleep puzzle together. No more guessing, no more random solutions—just real answers for your real life.