This weekend, on November 7 at 2 am EST the clocks go back and daylight savings time, which can mess with our sleep patterns particularly if you have trouble sleeping as it is. However, your sleep doesn’t have to suffer. Here are some top tips to prepare your body so you can still get a great night’s sleep.
Sleep coach and founder of the sleepsite.co.uk, Dave Gibson says: “The science of sleep has now proven that we get a better quality of sleep when we go to bed and wake up at the same time seven days a week. Regular sleep also helps our body clock, or circadian rhythm keep all of the rest of our systems on track too, leading to better health, body and mind, all round.”
1. Transition Gradually
“When it comes to managing the clocks changing, it is far better to stagger the change rather than try to make an hour’s adjustment in one night,” adds Dave.
For three days before the change, go to bed and get up 20 minutes later each day. Your body will already be synced to the new time when it happens.
2. The Night Before
If you’ve not had the chance to reset your body clock in advance, change your watch to the new time before bed and go to sleep an hour earlier than normal. Getting the recommended seven to eight hours will help you feel rested.
3. Get Up at the Same Time
It is vital to get up at the same time on Sunday morning as you would do normally. Start your morning right with an invigorating shower and a healthy breakfast.
4. The Perfect Sleep Environment
Since Daylight Savings is out of your control, why not perfect what is in your control — your sleep haven. For best-quality sleep, ensure your room is quiet, dark and comfortable — not too hot or cold. If your sleep gets interrupted by lights from outside, a sleep mask may help.
5. Go for a Walk
Fit in a brisk walk, bike ride or jog in the fresh air. Tiring your body will help you sleep better, but make sure you don’t exercise too late, as this will raise your core body temperature at a time when it should be cooling, which will prevent you from falling asleep.
A gentle and relaxing yoga session can be an effective way to relieve yourself of the stresses of the day, and relax your body ready for sleep. Here’s an easy five minute exercise regime that will help calm you and sleep better.
6. Light Up Your Day
Light plays an important role in keeping your body clock on time, which is why we all start to feel more sluggish as the nights draw in and winter approaches. It can be helpful to get outside for a walk each morning. Natural light on your skin will tell your body clock that the day has started.
7. Stow Away Electronics
Minimize any disruptions that may prevent you from achieving the perfect night’s sleep. Put away phones and tablets, or put them on silent to reduce sleep interruptions.
8. Embrace the Tiredness
Aim to keep active all day and avoid the urge to have a quick nap on Sunday afternoon. While it might seem like a good idea, it is likely to confuse the body clock further and weaken the chance of sleeping well on Sunday night.
This article originally appeared on our sister site, Yours.