Sleep Tips For The Time Change

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Daylight savings time ends on November 6th at 2:00 a.m. Most people look forward to falling back this time of year because it means an extra hour of sleep. However, if you are not careful, the time change can cause sleep disturbances negatively impacting your health. So how do you maintain quality sleep during the time change? Here are several tips to help you transition smoothly come November 6th:

Adjust your sleep ahead of time. Your internal clock will only take a week or so to adjust to the time change. To help your body adjust quicker, start going to bed 30 minutes earlier than usual several days before the clocks fall back. Going to bed a little earlier versus sleeping in, in the mornings is a more effective way to acclimate your sleep.

Continue your normal bedtime routine.  Whether a baby or an adult, an established bedtime routine is one of the body’s internal ways of knowing when it’s time to sleep. Keeping your regular routine in the evening (eating, bathing, reading, meditation, ie.) is going to continue to tell your brain when it’s time for bed!

No excess caffeine! Caffeine is the easiest energy source when feeling the drag of the time change. Try to avoid drinking more caffeine than usual and stay away from it completely close to bed.

Use a sleep mask.  With the time change in November, it gets daylight earlier in the morning. Try sleeping with a mask to avoid the light waking you up earlier than usual.

Continue your exercise routine. The shorter days make it easy to skip out on exercise routines, especially when you exercise outside.  We know from previous blogs that diet and exercise are directly linked to quality sleep.  Try your best to continue moving your body and maintaining a healthy lifestyle in order to maintain good sleep health through the time change.

Always contact your doctor if you have questions or concerns about your sleep during the ending of daylight savings time!

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