The end of daylight saving time is approaching, and a sleep medicine specialist says several simple adjustments may help people adapt to the change.

Clocks will move back one hour on Sunday, November 1, as daylight saving time ends for 2026.

Dr. Pedram Navab, a neurologist and sleep medicine specialist, recommends keeping a consistent wake-up time following the change rather than sleeping significantly later to compensate for the extra hour.

He also recommends using natural light to help the body adjust. That includes getting outside after waking and seeking daylight during the afternoon as evenings become darker. Bright lights and screens should be reduced before bedtime.

Navab says people should also allow natural sleepiness to guide bedtime rather than forcing themselves to go to bed earlier simply because the clock has changed.

Those who are particularly sensitive to schedule changes can gradually move their sleeping and eating schedules about 15 to 20 minutes later over several days.

The earlier darkness can also affect the evening commute. Navab recommends additional caution for both drivers and pedestrians as sunset occurs earlier on the clock.

“The clock gives you an extra hour, but your brain doesn’t read the clock,” Navab said. “Light, wake time, and daily habits tell your body when it’s time to sleep.”

Navab discusses sleep and its effects on physical and mental health in his upcoming book, “The Alchemy of Sleep,” scheduled for release in November.