Darker mornings, earlier evenings and cool breezes are slowly approaching. As of Sunday November 6th, we will officially “fall back” and all be able to enjoy an extra hour of sleep. As delightful as that sounds, the reality is that while some adjust quickly to this shift in time, others do not. It has been said that gaining an hour is easier than losing an hour, so while our household clocks may change automatically, unfortunately our internal clocks do not.
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To help the process, here are 5 simple sleeping tips to prepare you and your family for the next time change:
Tip 1: Prepare Ahead
As the day approaches, allow yourself a few days of preparation beforehand. Adjust your sleeping schedule by 15 minutes over the course of about 3-5 days and by the time the extra hour comes, you will not even feel it.
Tip 2: Short or No Naps
Napping is tempting, especially when you are warm and cozy inside and there is less light outside. The problem however is that naps tend to mess with our nightly sleeping schedule, which we never want. If you are desperate to catch some extra snooze time, limit your nap to 20 minutes and try to have it earlier in the afternoon rather than later.
Tip 3: Exercise Is A Must
By exercising daily, and preferably earlier in the day, the neurotransmitter serotonin is sent to the brain that helps your body to adjust to the time change more quickly and effectively. Be aware that while exercise is beneficial, late night exercise can boost your adrenaline level and negatively disrupt your sleep schedule.
Tip 4: Limit Certain Beverages
Both the consumption of caffeine and alcoholic drinks negatively impact your sleep cycle by making it harder to fall asleep and even more difficult to wake up.
Tip 5: Vitamin D Is Essential
Soaking up as much sun as you can is favorable for both your body and mind. Fresh air and bright sunbeams are a great tool to help your body adjust to the time change.
Sleep is important and you do not have to allow the time change to negatively affect it. By applying these 5 easy tips you can enjoy the extra hour of sweet sleep and get a good night's sleep.
