Clocks fall back Sunday, November 1, and the American Academy of Sleep Medicine says a little preparation smooths the shift.
Bank Extra Sleep
The AASM advises at least seven hours of sleep per night before and after the change. Their experts stress that a consistent routine matters more than any single trick.
Shift Bedtime Gradually
Before the change, the AASM recommends shifting bedtime about 15 to 20 minutes later each night. Small steps let the internal clock catch up without a jolt.
Keep Daily Rhythms Steady
Meals and exercise act as time cues, so nudge those routines later too. The AASM says when dinner and workouts move with bedtime, the system adjusts faster.
Get Morning Sunlight
Head outdoors for morning light during the week after the change. Specialists at Columbia University recommend a walk outside within two hours of waking to reset the internal clock.
Set Clocks Saturday Night
Set clocks back one hour Saturday evening, October 31, then head to bed when sleepy. The AASM says Sunday morning then starts cleanly on the new time.
Ease Off Afternoon Caffeine
Sleep specialists advise skipping caffeine in the four to six hours before bedtime during transition week. Late-day caffeine keeps the brain wired and makes adjusting harder.
Sources: AASM, SleepEducation.org, Columbia University