EL PASO, Texas – The recent daylight‑saving time change has left many locals feeling off‑balance. According to sleep medicine expert Dr. Lauren Goldaman of the Cleveland Clinic, even a one‑hour shift can disturb the brain’s sleep‑wake center, hormone release, and overall cognitive performance.

Why the change feels harsh

Dr. Goldaman explains that gaining an hour of sleep does not automatically translate to better rest. “When we lose or gain an hour, the timing of our internal clock is thrown off,” she says. “People may experience fatigue, irritability, reduced concentration, and a higher risk of errors or accidents.” Those symptoms can also amplify mood swings and, for some, worsen depressive feelings.

Practical steps to reset your clock

While the body needs time to adjust, Dr. Goldaman recommends a few consistent habits to speed the process:

• Establish a bedtime cue. Dim lights and put away electronic devices at least an hour before sleep. This signals the brain that it’s time to wind down.
• Morning light exposure. Open curtains or step outside as soon as you wake. Natural light boosts alertness and helps reset the circadian rhythm.
• Avoid extra caffeine. Limit coffee and energy drinks, especially in the afternoon, to prevent interference with nighttime sleep.
• Skip long naps. Short, 20‑minute power naps are acceptable, but extended daytime sleep can further confuse the body’s schedule.

Recognizing when you feel “off” and taking these steps early can improve overall quality of life during the transition period.

Local relevance for El Paso

El Paso residents, who often balance work, school, and family commitments, can benefit from these straightforward adjustments. By aligning daily routines with natural light patterns and limiting screen time before bed, families can protect both children’s and adults’ health during the time shift.

Dr. Goldaman emphasizes that consistency is key. “Stick to the same bedtime and wake‑time even on weekends,” she advises. “Your brain will learn the pattern and the adjustment will happen more smoothly.”

For anyone struggling with lingering fatigue or mood changes after the time change, these evidence‑based tips offer a clear path forward without the need for medication or drastic lifestyle overhauls.

Original reporting: El Paso News (HLL/CB) — read the source article.