When clocks “fall back” an hour due to daylight saving time, it can disrupt your internal body clock, also known as the circadian rhythm, which can lead to difficulty falling asleep, waking up at odd hours or feeling groggy during the day.

The change might seem small, but even a one-hour shift can have noticeable effects on your sleep quality and overall well-being. Consider these strategies to smoothly adjust your sleep schedule and maintain your health:

Gradually ease into the time change. In the days leading up to the time change, adjust your sleep schedule to effectively cope with the effects. Start by going to bed 15 minutes earlier each night a few days before the shift. By making incremental changes rather than a sudden one-hour shift, you can adjust more smoothly to the new schedule, minimize the impact on your sleep and reduce the chances of experiencing sleep disruptions.

Create a sleep-conducive environment. Ensure your bedroom is dark, quiet and at a comfortable temperature to create the optimal conditions for sleep. Consider using blackout curtains or an eye mask to block out any light that might interfere with your sleep. Using earplugs or a white noise machine can help drown out disruptive noises.

Support the transition with healthy sleep habits. To help regulate your internal clock, establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. Avoid caffeine and heavy meals close to bedtime, as these can interfere with your ability to fall asleep. Instead, engage in relaxing activities such as reading or taking a warm bath or shower before bed to signal your body to start winding down.

Recognize and address sleep disruptions. Pay attention to how your body responds to the time change. If you find yourself struggling to adjust, it might be helpful to take short naps during the day to catch up on lost sleep. However, keep naps to 20-30 minutes to avoid interfering with your nighttime sleep. If disruptions persist, consider speaking with a health care professional to get personalized advice and help identifying any underlying issues that might be contributing to sleep difficulties.

 

Visit eLivingtoday.com for more advice to “fall back” smoothly.

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