Parks and gardens are changing their colors, temperatures are starting to drop, and fall is making its presence felt in store windows, seasonal treats , and the time change—which will take effect next month and give us an extra hour of sleep.
It’s time to take to the streets again, enjoy the autumn light, and get used to shorter days. The fall equinox is already looming on the calendar, and it’s the switch to standard time that gives us that long-awaited extra hour of sleep.
When does the switch to standard time happen?
Although in recent years the controversial time change has been called into question, the European Union is maintaining the seasonal time change system for the time being.
Specifically, daylight saving time and standard time begin on the last Sunday in March and October, respectively.
Thus, the set date for the start of winter time in Seville in 2026 will be the early morning of October 24 into Sunday, October 25.
In mainland Spain and the Balearic Islands, this means that at 3:00 a.m., the clock hands will be set back one hour to 2:00 a.m. (while in the Canary Islands, the change takes place at 2:00 a.m., setting the clock back to 1:00 a.m.).
Tips for Adjusting to the Time Change
Even though we gain an hour of rest, this disruption to our circadian rhythms can cause fatigue, drowsiness, or mild mood swings during the first few days.
To make the transition as smoothly as possible, keep these tips in mind:
- Adjust your schedule gradually. For the two or three days leading up to the change, push back your bedtime and dinner time by about 15 to 20 minutes. That way, the physiological impact on Sunday will be practically nonexistent.
- As the days grow shorter, exposure to morning sunlight is key. Go for a walk or soak up the sun for a few minutes in the morning to reset your biological clock and synchronize melatonin production.
- Avoid making up for the lack of energy with long naps over the weekend of the time change.
- Eat a light dinner and allow time for digestion. Heavy dinners or meals eaten too close to bedtime make it harder to rest. Opt for light foods and avoid stimulating beverages (coffee, tea, or soft drinks) in the afternoon.
- Limit physical activity in the evening: High-intensity exercise late in the day stimulates the body and makes it harder to fall asleep. Prioritize moderate physical activity during the middle of the day.
