Depending on whether you enjoy more light in the evening or more light in the morning, this Fall Daylight Savings change may have been a blessing or a curse.
With it getting dark around 5 pm, it can be hard to keep your schedule, sleep, and even mood consistent.
Here’s what we’ve found, thanks to the University of Colorado Boulder, that could make a world of difference!
- Stick to a consistent sleep schedule
Even though you may feel the need to change your routine or stay up late, it is best to stick to your normal routine of getting, hopefully, 7 to 9 hours of sleep each night. The more consistent you are sticking with one sleep routine, the faster your body will adjust to the time change.
This is so important because disruptions to sleep can affect our energy levels, mood, and overall health!
- Limit your screen time
Since our technology emits high levels of blue light, it is important to limit your screen time before bed or use night shift or night mode options. This blue light tricks your brain into thinking it is still daytime because the light affects your circadian rhythm and melatonin hormone levels.
- Avoid caffeine, alcohol, and snacks before bed
Caffeine will stimulate your nervous system and could prevent your body from relaxing naturally when you want to go to sleep. Alcohol and food can disrupt your sleep hormones.
- Take a short nap if needed
If you’re really being impacted by the time change, take a quick nap during the day. This nap should be 20-30 minutes long, so you don’t disrupt your normal sleep patterns.
- Create a nighttime routine
Have a routine of actions you do every night before bed. This can help your brain recognize that it’s time to relax for bed. These actions could be taking a shower, drinking tea, reading a book, or listening to relaxing music.