Enjoying Outside - Adjusting to the Time Change

Kristie Ehrhardt • December 5, 2024

Spring forward, fall back - that’s how most of us were taught to remember which is which and what happens when. Daylight Savings Time (DST) or “summer time” is when we spring forward meaning we set the clocks ahead an hour. It occurs in March and lasts until November. The purpose of DST is to allow for a longer day with more daylight at a later clock time. Standard time, sometimes called “winter time” is when we fall back, setting the clocks back one hour resulting in one extra, blissful hour of sleep for that night.

 

Standard Time is the portion of the year between fall and spring and is based on the position of the Earth relative to the sun and has more light in the morning and an earlier sunset. The American Academy of Sleep Science (AASS) states that Standard Time most closely matches our body’s internal clock. Having more light in the morning and darkness earlier in the evening better aligns with our circadian rhythm (approximately a 24 hour period or cycle), and makes it easier for us to fall asleep at night and wake up bright-eyed and bushy-tailed in the morning. According to the AASS, “Standard time provides a better opportunity to get the right duration of high-quality, restful sleep on a regular basis, which improves our cognition, mood, cardiovascular health, and overall well-being.”

 

However, after polling my friends, that bonus hour hasn’t done any of us one bit of good. We’ve all been struggling to adjust ever since we turned those clocks back. And, I don’t mean having to reset the clocks on the stove and microwave and the momentary confusion when I noticed the car was still on Daylight Savings Time. My daily routine has been completely busted. Mornings are cold and it’s hard to get out of bed and then around 8:30 in the evening it’s dark outside and I’m ready to hit the hay. It doesn’t seem to matter what time I get up, I crash pretty early nowadays.

 

That being said, below are a few tips provided by the Sleep Foundation to help you adjust to the time change.

  • Try to make a new routine that includes relaxing activities before bed. Doing an activity such as a cup of tea or listening to relaxing music every night will help signal your brain that it’s time to settle in for a good night’s sleep.
  • Try to limit your screen time, the blue light can negatively impact sleep by tricking your brain into thinking that it’s still daytime.
  • Stick to a consistent bedtime; fluctuations in the amount of sleep and when you go to bed can affect your quality of sleep which affects your energy level, concentration, mood and overall well-being. Your body will adjust to the time change more smoothly if you stick to a routine and aim for seven to nine hours of shut eye every night.
  • Taking a quick, strategic, nap can also help you adjust too. Try not to nap for longer than 20 to 30 minutes though or you’ll have a hard time drifting off when it really is time to sack out.
  • Try to limit food, alcohol and caffeine consumption before bed. Caffeine is a stimulant which can prevent your body from naturally calming down. Limiting caffeine seems obvious but food and alcohol can interrupt your sleep hormones which affects the quality and duration of your sleep.

 

Even though the time change is only one hour, the abrupt shift can negatively affect the quality of your sleep and as well as interrupt your schedule and daylight exposure. As much as I’d love for the above tips to help me adjust, the one sure-fire thing that not only gives me energy but also helps me sleep more soundly is time spent outside! Whether it’s just a quick trip around the park, a long walk with the dog, a round of golf or yard work - the brisk, fall air will promote your overall welfare and happiness. Time outside is rejuvenating for both your mind and body and exposure to natural sunlight helps your body regulate its sleep/wake cycle. If you’re up for more than a stroll around your neighborhood, sign up for one of Tuleyome’s guided hikes and go exploring in the Berryessa Snow Mountain National Monument with your friends and family. You’ll all sleep like a rock!

 

Fun Facts -

  • In 1973, the United States tried to adopt permanent daylight savings time with cataclysmic results. America was in the midst of an energy crisis and having prolonged darkness in the morning wasn’t helping. Parents also had valid concerns about their children walking to school in the morning in the dark. The experiment was supposed to last two years but it was so unpopular that it was terminated after only eight months.
  • The standard time period isn’t as long as the Daylight Savings period! Standard Time is about four and a half months while Daylight Savings lasts the majority of the year.
  • About 60% of the world’s countries only use Standard Time.


-Kristie Ehrhardt (kehrhardt@tuleyome.org)

Tuleyome Land Conservation Program Manager

RECENT ARTICLES

Women's Equality Day 2026

By Kristie Ehrhardt • August 26, 2026
The 19th Amendment to the Constitution - granting women the right to vote - was certified on August 26, 1920. In commemoration of this, in 1973 Congress designated August 26 as "Women's Equality Day" to remind us of the heroic women who advanced the Women's Suffrage movement. In recognition of Women's Equality Day, Tuleyome is highlighting three women who are dedicated to conservation: Sheila Pratt (Cache Creek Conservancy), Corky Quirk (NorCal Bats and Yolo Basin Foundation), and Cathy Little (Yolo Habitat Conservancy). Please share in a round of applause for our friends for their passion and dedication to conservation.

Women's Equality Day 2026 - Cathy Little

By Kristie Ehrhardt • August 25, 2026
The 19th Amendment to the Constitution - granting women the right to vote - was certified on August 26, 1920. In commemoration of this, in 1973 Congress designated August 26 as "Women's Equality Day" to remind us of the heroic women who advanced the Women's Suffrage movement. In recognition of Women's Equality Day, Tuleyome is highlighting three women who are dedicated to conservation: Corky Quirk (NorCal Bats and Yolo Basin Foundation), Sheila Pratt (Cache Creek Conservancy) and Cathy Little (Yolo Habitat Conservancy). Hear about Cathy's journey below and learn about Sheila here and Corky here. Please share in a round of applause for our friends for their passion and dedication to conservation. I received my Bachelor’s Degree at UC Davis in Plant Biology and immediately moved into environmental consulting when I graduated. For the next few years, I had the opportunity to botanize and see lands throughout California. I was working on large river projects and became interested in restoration of riparian habitat and decided to go back to school and get my master’s degree at Chico State. I continued working on restoration projects and started to be more interested in conservation work. I spent the last 16 years working for the Center of Natural Lands Management where I directly managed and acquired lands with listed species and sensitive habitats and led the northern California group. Recently I made a career move to the Yolo Habitat Conservancy where I am now contributing to conservation work in my local County. Through growing up in California I have been able to spend a large amount of time in vast beautiful wilderness areas, but have also witnessed conversion of many lands to development. I have always had a draw to natural lands and observing the amazing intricate ecosystems that they support. When I was working in environmental consulting on designing, building, and monitoring restoration sites, I saw these lands being transferred to entities that managed them in perpetuity, and I knew that I wanted to be part of the effort. I have spent most of my career now doing just that. Throughout my time working in conservation, I have had so many long-term field ecologists inspire me to continue doing this work. Watching others work tirelessly over many years to manage and protect natural lands, and collaborate and share their knowledge, has been so motivating. There is nothing more enjoyable than spending a day in the field with other ecologists and sharing enthusiasm about some small moment of observation, and always learning some new tidbit of information about a certain species or behavior or management tool. My advice to young women starting their career in the environmental/conservation/non-profit sector would be to just get out there and start gaining experience in whatever seems interesting and then collaborate and talk to as many people to learn about all the different opportunities. There are so many aspects of conservation and environmental work and the more time you spend working in it, the more you will be able to figure out how you want to contribute to the community as a whole. I would suggest taking as many opportunities as you can and working with as many different people as possible. Listening to people’s backgrounds, experiences, and perspectives can be valuable in navigating your path. I would recommend always advocating for yourself, being open and honest about your abilities, and committing to and communicating your beliefs regarding your work.

Women's Equality Day 2026 - Corky Quirk

By Kristie Ehrhardt • August 25, 2026
The 19th Amendment to the Constitution - granting women the right to vote - was certified on August 26, 1920. In commemoration of this, in 1973 Congress designated August 26 as "Women's Equality Day" to remind us of the heroic women who advanced the Women's Suffrage movement. In recognition of Women's Equality Day, Tuleyome is highlighting three women who are dedicated to conservation: Corky Quirk (NorCal Bats and Yolo Basin Foundation), Sheila Pratt (Cache Creek Conservancy) and Cathy Little (Yolo Habitat Conservancy). Hear about Corky's journey below and learn about Cathy here and Sheila here. Please share in a round of applause for our friends for their passion and dedication to conservation. I came to bats late. I have been involved with outdoor recreation and environmental education most of my life. I have a BS in Natural Resources with an emphasis in Environmental Education from Humboldt State. But, it was learning about them at the Yolo Basin Foundation (YBF) where I found my love for bats. When I started at YBF, there was a woman who we contracted to do 3 programs a summer and I started volunteering for her organization in 2004. I was inspired to work in the conservation/preservation/ecology sector because my parents loved nature. We did many trips to State and National Parks where we camped and hiked. Over the years I have met many people who work in the conservation field and have encouraged me. I greatly enjoy sharing knowledge with the various bat biologists from environmental consultants, to the State to the US government agencies. There are two projects that I am most proud of. I started NorCal Bats in 2006 and now see almost 40,000 people each year to educate them about bats from schools, libraries, garden clubs, festivals, campgrounds and more. I'm also very proud of how popular the Yolo Basin Foundation Bat Talk and Tour program has become. When I took over the program in 2006 we did about 3 nights a summer, now we are conducting about 70. Some of the most profound moments and memories for me are of all the people who have learned about bats both through the Yolo Basin Foundation's Bat Talk and Tour programs and the presentations through NorCal Bats. I don’t have a specific favorite memory but I am proud of the number of times people come to me and say that they were hesitant or afraid of bats, and no longer are due to the presentation. Periodically, when I take the bats to schools through NorCal Bats, I'll have a student who is very fearful. Sometimes they hide under a desk or sit very close to the teacher. I'm most proud when they overcome that fear, ask questions and especially if they say that the bat is cute.