10/30/2026
This weekend across most of Canada, our clocks will change. These twice-yearly time changes can sometimes have a negative effect, especially on children, teenagers, seniors, and people living with chronic health conditions.
While the Fall change is often easier to adapt to, it is worth taking some steps to support our biological rhythms in adjusting to the new times.
1. Move your sleep time by 15 minutes later a day for the few days leading up to the time change, particularly if your schedule allows you to get up 15 minutes later as well.
2. Light is the strongest driver of the circadian rhythm. So, make sure you are getting as much natural daylight as you can in the mornings, using bright artificial light in the morning when it is still dark, to tell your body it is daytime. Similarly, make sure you are dimming lights in the evening leading up to bedtime.
3. Try and keep a consistent exercise schedule, even in the winter period and regular mealtimes.
4. Enjoy snuggling into your bed at night by avoiding having your room too warm. 16 -18 C or 61 to 64.5 F is ideal.
5. Don’t worry about the change! Worrying about sleep makes it harder to sleep well. Being a bit more mindful about your and your family’s health sleep habits will help you all adjust as quickly as possible.
Did you know IWK Health now has a Sleep for Health Research and Knowledge Mobilization Centre with a vision of “Healthy Sleep for All”? If you want more information email [email protected]
