November 3rd marked the official “fall back” of our clocks. This means, that our daylight is only getting shorter and the darkness will be creeping up on us earlier in the day. People all over the world are dealing with this big change in their day-to-day lives our homes and getting ready for bed - even if it’s only six or seven o’clock. While it is a feeling we all have, it really boils down to science - our body’s internal clocks have been thrown off and adjusting to the time change is a little more difficult when falling asleep at night. Here are some tips and tricks on how to deal with Daylight Savings and getting used to the new schedule.
Turn off electronics before bed. About an hour before bed to be exact. The lights that come off our TVs, smartphones, computers, tablets and even kindles suppress the amount of melatonin our body produces and it will affect your quality of sleep. The blue light it gives off tricks your brain into thinking it is daytime. If you absolutely need to be on the computer for something important, put it in “night mode” or at least dimming the display light. They also sell blue-blocking glasses for those that work on the computer a lot.
Gradually shift your bedtime. Now that your bedtime is an hour earlier it may be hard for you to fall asleep like you normally would. Experts say to try to gradually shift the time you go to bed. Start going to bed 15 minutes earlier, then aim for 30 minutes earlier. Within a week or so, you should be able to get back to your regular programming times.
Exercise. Having a daily exercise routine is absolutely crucial for your health and for coping with Daylight Savings. Getting a workout in earlier in the day can help you maintain energy for the rest of the day since serotonin will be released by your brain, making it easier for you to adjust to change.
Eat dinner earlier. If you go to sleep with a full belly, it can affect the whole digestion process and all together, affect your quality of sleep. You want to be sure you give your body enough time to digest your food before going to bed, especially during this time of the year when you already are adjusting sleep schedules.
Figure out your bedtime ritual. Whether that be taking a warm bath, using some essential oils, reading a book, wearing an eye mask, or listening to a calming podcast, figure out what makes you sleepy - without any of that blue light. Keeping a scheduled sleep and wake up time will help fight the grogginess that comes during this season and making sleep your priority will help you cope.