On Sunday, November 1, clocks in the USA “fall back” one hour as daylight saving time ends. An extra hour of sleep sounds like a gift, but for many people the change quietly disrupts sleep, energy and even digestion for days afterwards.

Why one hour matters

Your body runs on an internal clock, called the circadian rhythm, that is set mainly by light. When the clock on the wall changes, your internal clock takes time to catch up. Earlier sunsets and darker evenings can also shift when you feel sleepy, leaving some people waking too early or feeling groggy in the afternoon.

Your gut keeps time too

Your digestive system follows the same daily rhythm. Hunger hormones, stomach acid and bowel habits all run on a schedule. When sleep is disrupted, many people notice changes in appetite, more late-night snacking, or a flare of heartburn and irregularity.

Tips to adjust smoothly

• Shift gradually: move bedtime and mealtimes by 15 minutes a day for a few days.
• Get morning light: step outside or sit by a window soon after waking to reset your internal
  clock.
• Keep a steady schedule: wake up at the same time every day, including weekends.
• Eat earlier: finish your last meal two to three hours before bed to reduce reflux and improve
  sleep quality.
• Watch caffeine and alcohol: avoid caffeine after early afternoon, and limit alcohol, which
  fragments sleep and can worsen heartburn.
• Wind down: dim lights and put screens away 30 to 60 minutes before bed.

When to talk to a doctor

Most people adjust within a week. If you have ongoing trouble sleeping, frequent heartburn at night, or digestive changes that do not settle, it is worth getting checked.

At Sigis Carbondale, Dr. Zahoor Makhdoom and our team help patients across Southern Illinois with reflux, digestive health and more. Call us at 618-549-8006