By LAUREL HUSTER|Nov. 01, 2019 – 5:15 PM
At 2 a.m. on Sunday, Nov. 3, you’ll need to set your clock back an hour for the end of Daylight Saving Time.
While this is good for people that enjoy seeing the sunrise in the morning, it will be dark when most people are finishing work in the afternoon.
Even though the fall time change is usually easier for people to cope with since we are “gaining” an hour, it can still mess up our sleep cycle.
Moving our clocks in either direction changes the principal time cue, light, which is responsible for setting and resetting our 24-hour natural cycle, or circadian rhythm. The change makes our internal clock out of sync with our current day-night cycle, according to www.webmd.com .
With these tips from The Better Sleep Council, you can get your sleep cycle back on track after the time change.
Make a sleep pact. Make a deal with yourself that you’re going to plan for 7 to 8 hours of sleep every day. Work backward from the time you need to get up and set your bedtime. Once you’ve established a bedtime, stick with it so that it becomes part of your routine.
Make your room the perfect sleep environment. Time changes are a good time to evaluate your bedroom. Make sure it is dark, quiet and cool at night, so you have the best setting for sleep. Prepare for better sleep by creating a relaxing bedtime ritual like taking a bath, reading a book or listening to music.
Develop an attitude for good sleep. Eating and drinking can disrupt your sleep. Plan to finish meals and snacks two to three hours before bedtime because digestion can wake up your body. Alcohol and caffeine are also sleep interrupters when consumed before bed. Limit caffeine to the morning and finish your alcohol consumption by early evening.
Daytime steps for good sleep. Staying active during the day will help your body crave sleep at night. Even taking a walk can help you sleep better. Be sure to end your workout two hours before you head to bed, so your body has time to relax.
A short 20-minute nap during the day can also prepare you for a good night. Short naps like these can help your body adjust to the time change and help you feel ready for sleep at your regular bedtime. Be sure to expose yourself to lots of bright light throughout the day to help your body know it is time to be alert.