Daylight Saving Time ends on Sunday. Four ways to win the transition.

Daylight saving time ends on Sunday, and bonus hours when the clocks roll back can bring in more sleep. For those who are still pursuing the goal become a morning person, the yearly change might be a good time to reset.

Beth Malow, professor of neurology at Vanderbilt University Medical Center in Nashville, says switching from daylight saving time can help us transition to better sleep and wellness habits strong. “You can use it to your advantage,” says Dr. Malow.

Here’s how to win the transition.

Go to bed early(ish)

Most of us stay up late, even if the clock is only 10pm and our bodies feel like 11pm. went to bed at 10:30, planning to retire at 9:30 after daylight savings. Doing so will give you more rest and a chance to wake up naturally, says Dr Malow. Stick to the strategy both weekdays and weekends. “Take advantage of this time to go to bed earlier and not stay up too late,” she said.


What is your strategy for handling time changes? Join the conversation below.

For younger children, try the opposite approach. Craig Canapari, director of the Children’s Sleep Center at Yale New Haven Children’s Hospital, adds: The sudden change in time can cause the whole family to wake up at 5am.

Pushing your child’s bedtime 30 minutes later, starting three nights before the time change — this Thursday — allows early risers to adjust to waking up later. “You can change their sleep schedule a little bit more gently,” says Dr. Canapari.

Start right

Use your early wake up time to go for a walk or exercise before starting the workday. For many people, waking up earlier can naturally be the ideal time to exercise and get back into the routine.

When you’re ready, prioritize daylight. Going outdoors at sunrise also naturally adjusts the body’s internal clock, which can feel off as the time changes. Dr Malow, who specializes in sleep medicine, says: “Natural sunlight can be really helpful in waking us up and even helping us fall asleep easier at night. night. If you can’t go for a walk or leave the house, open the curtains every morning when you wake up.

On, Volume Down

As time gets shorter and shorter, embrace dark nights to calm your body down, fight the urge to sip coffee at 4 p.m. or turn on extra lights to stay awake. Dr Malow said: “Eating dinner earlier, around 6pm, can also make bedtime calmer.

Lock screen

When daylight is less and nights are colder, screen time can make it difficult to sleep. When used in the evening, light from screens can interfere with natural melatonin production and make it harder to go to bed on time, Dr. Some experts recommend changing your device settings to dark mode after sunset.

“We’re trying to get someone’s body clock to fit the desired schedule,” he said.

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Appears 2nd November 2021, print edition titled ‘How to Win with the Change of Time.’ Daylight Saving Time ends on Sunday. Four ways to win the transition.

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