It may be hard to believe, but it’s almost time to “fall back.” On Sunday, Nov. 3, at 2 a.m., the clocks will slide back one hour. We’ll move from daylight saving time into standard time, making it lighter earlier in the morning and darker earlier in the evening.

We’ve been having seasonal time changes twice a year for more than a century, originally as a way to save fuel and boost productivity during the First World War. These days, dealing with the time change is an annoying reality for many people. It can throw off your circadian rhythm (your body’s internal clock), disrupt your sleep pattern and affect your mood.

Some places are abandoning daylight saving time altogether. Quebec is exploring the idea; Saskatchewan, Yukon, Nunavut and parts of B.C. have already ditched it.

While the fall time change may be here to stay (at least for now!) in Nova Scotia, there are things you can do to keep it from complicating your life. Here are some tips to keep in mind.

Put sleep first
Getting an extra hour of sleep with the fall time change might sound like an easy win, but it can still throw off your body. Set your watch and household clocks back before you go to bed, so you’ll avoid confusion Sunday morning.

Don’t be tempted to stay up later just because you can! Stick to your usual bedtime routine and time, so you can enjoy the extra hour of sleep. Use the time change as a reason to upgrade your sleep hygiene: avoid screens for at least 30 minutes before you hit the hay (the blue light screens emit keeps your brain alert and can make it hard to fall asleep) and limit caffeine and alcohol in the afternoon and evening (which can throw off your natural sleep pattern).

See the light
Shorter, darker days mean less natural light overall, which can cause your levels of feel-good hormones, such as serotonin, to drop. This can put you at risk of the winter blues – a general loss of positivity during the winter months – or even seasonal affective disorder (SAD), a type of clinical depression that typically affects 2 to 3% of Canadians.

To help fend off the gloom and lift your mood, maximize the natural light available to you. Get outside in the morning, open the blinds and sit next to a window during daylight. If that doesn’t help, try using a light therapy lamp. (In some areas, you can even borrow one from your local library!)

Move more
Need another pick-me-up when light is lacking? Try moving more. Physical activity is known to boost your mood and help reduce stress and anxiety. Exercising outside during the daytime exposes you to valuable daylight. Make it part of your daily routine: head out for a walk at lunchtime, add a walking meeting to your workday, walk or wheel to the mailbox instead of driving, add gardening to your weekend plans – every move you make adds up and can help you feel better, mentally and physically.

Commute safe
With darkness falling earlier, you’ll be dealing with reduced visibility on your afternoon commute, whether you drive, ride a bike, walk or take transit. This can be stressful, especially in the early days of the time change. Be extra alert (stay off your device!), be patient and give more room to those around you. It’s also a good time to do prep your vehicle or bike for the winter ahead (check your lights/visibility, put on snow tires, top up windshield washer fluid, etc.).

Focusing on small changes like this can make a huge difference, no matter how dark the days become. Keep in mind that if you’re experiencing the symptoms of SAD, and the activities above don’t help improve your mood, it’s worth talking to your doctor or primary care provider for advice on strategies and treatment options that will help you feel like yourself again.

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