‘Gain improved sleep’: Montreal psychologist clocks in on coping with daylight saving time ending this weekend

As Montrealers prepare to turn their clocks back this weekend, one local psychologist is “clocking in” to remind everyone of practical tips to help ease the transition.

For over 20 years, Dr. Reut Gruber has been helping adults and children get the support they need to overcome sleep issues and she explained to use the “bonus hour” gained this weekend to prioritize sleep, not late-night activities.

“Use the extra hour wisely,” she said. “Rest, recharge, or enjoy a slow morning.”

Daylight saving time officially ends at 2 a.m. on Sunday Nov. 3, when clocks will roll back one hour.

The change marks the return to standard time, giving most Canadians an extra hour of sleep but signaling earlier sunsets in the evening.

The professor in the department of Psychiatry at McGill University explained that unlike spring, this time change usually feels easier because people “gain” an hour of sleep.

“However, it still affects our biological rhythms and daily routines,” Dr. Gruber said. “Even a one-hour shift can disrupt sleep because, while the clock changes, work and school schedules stay the same.”

She also added how it disrupts a person’s daily function:

• Short-term effects: Some people feel groggy or disoriented for a few days.
• Sleep timing: You may wake earlier than usual until your body adjusts.
• Mood and performance: Minor dips in alertness and productivity can occur, though less severe than spring

Another tip she shared: is to make gradual change.

“Changing bedtimes by as little as 15 minutes a night in the days before the change can help ease into it,” she explained. “Morning sunlight is key to resetting your circadian rhythm.”

“Get outside if possible,” she added. “If not, sit by a bright window.”

The time shift applies to most of Canada, except in Saskatchewan and the Yukon, where the time change has been abolished. 

Why are clocks set forward in the spring?

How we came to move the clock forward in the spring, and then push it back in the fall, is a tale that spans over more than a century — one that’s driven by two world wars, mass confusion at times and a human desire to bask in the sun for a long as possible.

There’s been plenty of debate over the practice, but about 70 countries — about 40 per cent of those across the globe — currently use what’s called daylight saving time.

Germany began using daylight saving time during World War I with the thought that it would save energy. Other countries, including the United States, soon followed suit. During World War II, the U.S. once again instituted what was dubbed “war time” nationwide, this time year-round.

In the United States today, every state except Hawaii and Arizona observes daylight saving time. Around the world, Europe, much of Canada and part of Australia also implement it, while Russia and Asia don’t currently.

Do Quebecers want to continue changing their time?

Based on the consultation conducted by the Ministry in late 2024 and early 2025, the opinion of Quebecers is very clear: 91 per cent of the 214,000 respondents to the online survey no longer want to change their time, and nearly three-quarters of them would prefer to maintain daylight saving time year-round.

Ontario had passed legislation in 2020 to permanently stay on daylight time, but the bill was contingent on Quebec and New York state also making the move.

Dr. Gruber noted that Standard Time aligns better with a persons biology, especially in northern regions like Montreal, where winter mornings are already dark.

“The fall time change offers an opportunity to align our clocks with nature,” she said. “And gain improved sleep, mood, and overall well-being.”

The next time change will occur in March 2026, where clocks move forward again to mark the start of daylight saving time.

-With files from the Canadian Press.