Dreading the Dark Nights? 3 Adventurous Ideas for Getting Outside in the Morning Instead

The clocks officially fall back during the early morning hours on Sunday, meaning you get an extra hour of sleep. And for a few months, your mornings will be much lighter.

But as you’re all too aware, it comes at a cost: In the form of those long, dark nights.

And since there’ll be less daylight in the evenings than you’re used to, getting outside for exercise and fresh air may feel more difficult starting on Sunday.

However, being outside — or, at the very least, exposed to some sun — during the daytime is critical to staying healthy despite the time change, according to experts. And if your regular time for outdoor exercise and exploration was previously in the evening, you might consider planning a few morning adventures instead — at least for this coming week or two.

Here are three ideas for short morning excursions in the Bay Area, to help your body adjust to the time change, get you out into the sunlight and make the most of the light mornings … while they last. We’ve also got more tips on how to make this transition easier on your body below.

The early morning hours can be the absolute best for birdwatching — and winter is prime time for some of the best wildlife activity.

Plus, you’ll get the added benefit of being outside, going for a light walk and maybe even spotting something new. 

If you’re located on the Peninsula, Bair Island near Redwood City could be the ideal choice for a morning stroll. You can even time your walk with the tides, which flood the wetlands, then recede to reveal a feast for the local shorebird population. 

The refuge is open from 7 a.m. every day, giving you plenty of time to get a full hour in the sun before you get on with your day.

Getting up early, getting some wind on your face and conquering your local hill before your 9-5 can get you up, out in the sunlight and moving before you ever get the winter blues (plus, you can brag to your friends and coworkers).

One San Francisco classic is Hawk Hill, a 2-mile climb up from the north side of the Golden Gate Bridge. Be warned: The grade is steep — 9% at the very start. 

But the view of the city waking up in the morning, plus the exhilarating 18% descent on the downhill, may make it all worth it. 

There’s no better time in the day to get on the water than first light. And we’re lucky enough in the Bay Area to have relatively reasonable air temperatures all winter long, which makes hopping in a kayak (or, if you’re brave enough, going for a dip) at least somewhat tolerable. 

We’ve compiled a list of the best swim spots in the Bay Area during the summer, but many of these locations are open all year round. 

Just be aware of this winter’s expected “super El Niño,” which could bring record precipitation to the Bay Area. Make sure to check if it’s rained recently and whether the water quality is safe before you take the plunge. 

If you suffer from Seasonal Affective Disorder, or experience what you’d more accurately characterize as the “winter blues,” strategies like using a therapy light in the morning can help fend off the darkness of the season.

And if you can maintain your usual meal and exercise schedule after the time change — which might mean making slow adjustments rather than sudden ones — this will indicate to your body that you’re ready to be active during the daytime. 

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Experts say focusing on efforts to reduce your stress levels and “making pleasurable plans” can also do wonders for your mental health during the winter months. 

If you’re worried about the immediate impacts of the time change, here are some tips you should know as you set back your watch by an hour this weekend, courtesy of NPR LifeKit:

Start your day with sun 

Studies show that getting sun in the morning helps you sleep better at night. Go outside!

Don’t have caffeine too late in the day

Even if you think you’re immune to its effects, drinking coffee even six hours before bedtime can disturb your sleep.

Get moving to get tired

Exercise not only helps with the Sunday scaries, but it’s also shown to help you get better sleep.

Alcohol makes sleep harder

Yes, it’s Halloween the prior night. But if you go a bit too hard celebrating, you might not get the full benefits of the extra hour on Sunday morning.

Put down the screen

All that light from your screen can interfere with the sleep hormones that help you get a full snooze.