As Israel prepares to turn its clocks back one hour on the night of October 24-25, millions of citizens are bracing for what seems like a welcome gift: an extra hour of sleep. But while the nation's timepieces adjust in an instant, the human body operates on a far more complex schedule, one dictated not by government decree but by the ancient rhythms of light and darkness that have guided the Jewish people since the days of our ancestors in the Land of Israel.
This year's transition from summer time to standard time at 02:00 is more than a simple mechanical adjustment. It is a moment where our modern, high-tech nation meets the biological realities that have shaped human beings for millennia. The question is not whether the clock changes, but how well our bodies will keep pace with it.
Why does a one-hour time change affect some people more than others?
Studies examining transitions between summer and standard time reveal that the shift can temporarily affect sleep patterns, alertness, and daytime energy levels. A comprehensive review study published in 2025 found that the effects vary significantly between individuals, with those who naturally prefer later bedtimes and wake times, known as evening types, often experiencing more pronounced disruptions.
For some Israelis, the transition to winter time will pass virtually unnoticed. Others may find themselves waking earlier than usual, feeling unusually fatigued, or struggling to fall asleep at their regular hour. Sleep is not merely a question of quantity; it is deeply tied to timing. Each of us possesses a personal biological rhythm, a unique internal clock that does not always align perfectly with the one hanging on our kitchen wall.
Children and the clock change: a delicate balance
Our youngest citizens often feel the shift most acutely. Young children thrive on routine, and a one-hour change in bedtime, mealtimes, or naptime can disrupt their sense of security. In the first few days following the transition, parents are advised to maintain familiar daily schedules as much as possible, resisting the urge to treat the clock change as an opportunity for a complete overhaul of family routines.
The resilience of Israeli families, honed through generations of adapting to changing circumstances, will serve them well here. Just as our people have navigated far greater challenges throughout our history, so too can our children navigate this minor adjustment with patience and consistency.
What should you do with the extra hour?
There is genuine good news in this transition. On the first night of winter time, we truly do receive an additional hour. But what we do with that hour matters enormously. If we stay awake scrolling through our phones or continue our evening activities without adjustment, we may squander the very gift we have been given.
The shift to winter time presents a valuable opportunity to evaluate our sleep habits. Are we getting sufficient rest? Do we maintain consistent bedtimes? Are we truly tired when we lay our heads down, or are we merely delaying sleep out of habit? These questions deserve honest answers, not just during the transition period but throughout the year.
How can morning light help your body adjust?
Light remains the most powerful signal for our biological clock. Exposure to natural morning light helps the body understand that the day has begun. Opening blinds, stepping onto the balcony, or taking a brief morning walk are simple yet effective actions that can be woven into daily routines.
In the evening, we should help our bodies transition gradually toward rest. Bright lighting, intense activity, and screen exposure right up until bedtime can interfere with the natural onset of sleep. Our ancestors understood this intuitively, living in harmony with the sun's cycle. In our modern world of constant connectivity, we must consciously recreate that balance.
What are the best strategies for the first few days?
There is no need to treat this transition as a project or a source of stress. In most cases, the body adapts naturally within a few days. Maintaining relatively fixed sleep and wake times, seeking natural light exposure during daytime hours, limiting caffeine in the late afternoon and evening, and allowing the body time to settle into the new routine are all sensible approaches.
Most importantly, do not panic if you feel slightly off during the first day or two. Mild fatigue or a temporary shift in alertness is a normal part of the adaptation period. However, if sleep difficulties, significant fatigue, or persistent daytime sleepiness continue over an extended period, it would be wise not to attribute them automatically to the clock change. Sometimes, the time shift simply brings to light sleep habits or underlying issues that existed beforehand. In such cases, consulting a family physician is the prudent course of action.
Ultimately, the clock hands move back one hour in seconds, but our bodies are far more complex. The best way to navigate this transition is not to fight the clock but to give our bodies the conditions they need to synchronize with it. As the Book of Ecclesiastes reminds us, there is a time for everything. This winter, let us honor the wisdom of our bodies and embrace the rhythm of the season.
The writer is Dr. Kay Alkara, family physician, Maccabi Healthcare Services Northern District.