How to Prepare Your Sleep Schedule for the Fall Time Change

12/10/2020

It’s the autumn season, which means it is time to “fall back” an hour with the fall time change that happens every year. That extra hour might sound great at first, but it can really do a number on your sleep schedule if you aren’t careful.

How can you prepare your sleep schedule for the fall time change so you can stay on track and feel great? Follow our tips below.

Start Getting a Little Extra Sleep in the Days Leading Up to the Fall Time Change 

According to Medical West, it is a good idea to start adjusting your body to a new sleep schedule by getting a little bit more sleep in the days leading up to the actual time change. This can help your internal clock adjust more easily because the change will be gradual and less noticeable.

How can you do this? Well, in the 10 days leading up to the fall time change, you can try going to bed and waking up roughly 10-15 minutes later every day in preparation for the change.

Try to Stick with Your Usual Routine 

Other than changing your sleep schedule gradually, if you want to avoid getting too stressed by the fall time change, try to keep your routine the way it is. However, like your sleep schedule, it is a good idea to start slowly shifting your schedule a bit in the days leading up to the time change. This can help you move your whole schedule to the new time that comes with the end of Daylight Saving Time.

Prepare Your Body for Sleep 

There are several ways that you can prepare your body for sleep at night. For example, you can employ the following strategies:

  • Don’t take long naps in the afternoon.
  • Avoid the use of tech before bed, as those bright screens may cause you to stay awake.
  • Do something quiet and relaxing before bed, such as taking a warm bath or reading a book.
  • Avoid working out in the four hours before your bedtime.

Your Body Will Adjust! 

Even if you fail to take the steps above, don’t worry, as your body will adjust naturally to the shift in time. It usually takes about a week, but you will get there, so just be patient. Then, you’ll have to do it all over again in the spring!

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