U.S. Daylight Savings Time ends at 2 a.m. on Sunday, November 5, which means we’ll turn our clocks back an hour to get more sunlight in the morning as the days get shorter heading into winter.
The good news is that we can get an extra hour of sleep as 2am becomes 1am in the wee hours of Sunday morning.
Read more: Daylight Savings Time: When will the time change this weekend, and why?
“Falling back” by turning the clock back an hour each fall is not as disruptive to our internal body clocks as “springing forward” and losing an hour in March. But the time change can still be an adjustment, especially since so many of us are already sleep-deprived. And feeling tired can wreak havoc on our productivity at work, our decision-making, our mental health and even our sex lives.
Read more: 3 reasons to sleep more: avoid dementia, have great sex and become a better investor
And: People need more sleep in winter, science says
“While changing the clock, it’s important to practice healthy sleep behaviors and maintain consistent sleep schedules so you’re prepared for a smooth transition,” Dr. Joe Dzierzewski, vice president of research and scientific affairs at the National Sleep Foundation, told MarketWatch.
Indeed, the National Sleep Foundation is an organization that wants to stop changing the clocks twice a year and instead stick with permanent standard time (which we’ll be moving to when Daylight Savings Time ends this weekend). The National Sleep Foundation has also called for an end to the practice, and last spring another bipartisan bill was introduced to make daylight saving time permanent.
“Every time we artificially change the clock time, we risk disrupting sleep,” Dzierzewski said. “Unfortunately, we see an increase in heart attacks, car accidents and workplace injuries during daylight saving time and in the days following a time change. Drowsy driving is a direct consequence of disturbed sleep.” The NSF just released data this week showing that six in 10 drivers admit to getting behind the wheel of a car while so tired they had trouble keeping their eyes open.
So what can you do? Here are several tips from the National Sleep Foundation and the American Academy of Sleep Medicine to make “relapse” a little easier this weekend—or to improve your sleep hygiene any time of year.
On Saturday evening you turn the clock back when it is time for bed
Get a head start on the time change by turning back clocks, watches, or devices with movements that require manual setting before going to bed, as the time change occurs in the middle of the night at 2 a.m. This way you can I wake up on Sunday with the clock set to exactly the right time. But most of your smart devices, such as cell phones, smartwatches, computers, laptops, and tablets, should automatically adjust the time for you.
On Saturday, go to bed at your usual time – or even 15 minutes earlier
“A possible problem with changing the clock could be that you don’t feel sleepy at your usual bedtime, because it will feel an hour too early,” Dzierzewski said. But even adjusting your bedtime by 15 minutes a day – especially in the days before the clock change (sorry this tip may come a little late!) is a way to plan for the clock change. Or in the days after you turn the clock back, you can move your bedtime forward by 15 minutes for a few days, then 30 minutes, then 45 minutes, and in no time you’ll get used to going to bed an hour earlier to go.
Rise and shine
In the week after changing the clocks, make sure you step outside every day for some early morning sunlight, which will help signal your sleepy brain and body that it’s time to wake up. This will also help set your internal body clock to the new time. And it’s a good hack to become a morning person any time of the year.
“Get exposure to morning light, which will be more likely after the return to standard time [after we turn the clocks back]is also beneficial for healthy sleep,” Dzierzewski said.
Consistency is key – including the Sunday after we turn back the clock
If you don’t already, stick to a consistent sleep routine where you go to bed at the same time every night and wake up at the same time every morning, even on weekends or your days off. It’s better to take an afternoon cat nap to reduce sleep debt (see smart sleeping tips below) than disrupt your sleep routine by sleeping in an extra hour or two on the weekend.
And that also applies to this weekend. Wake up at your usual time on Sunday (as you would for work or school), rather than using the extra hour as an excuse to stay in bed longer. See if you feel different (hopefully better) after that extra hour of sleep, which might inspire you to get into the habit of getting some extra sleep.
“Consistency is the key to a good night’s sleep,” says Dzierzewski. “If we turn the clock back one hour, we actually get an hour of sleep time. However, opportunities don’t always translate into actual sleep. One of the most important things we can do is stick to our normal, relaxing sleep routines.” Maybe this extra hour can be the start of a better sleep routine.
Nap – in moderation
If you’re really struggling in the days after the time change – or if you’re sleep deprived in general – try taking an afternoon nap to recharge. But make sure those naps never last longer than 20 minutes, or you may wake up feeling even dizzier than before. And take a nap before 3 p.m. so they don’t disrupt your nighttime sleep.
Cut out these sleep killers
You’ve probably heard it before, but we’ll say it again: don’t look at screens, exercise, eat heavy meals, or drink alcohol and caffeine before bed. However, the screens are probably the most distracting, so if you make one change, put the devices away an hour before bed.
Instead, unwind with some self-care and relaxation techniques, such as deep breathing and meditation, reading a book while drinking a cup of caffeine-free herbal tea, or listening to music. Or if you just need to use a device, keep it in mind; dim the brightness of your phone or tablet and play white noise, relaxing music, or a guided meditation instead of playing games or watching TikTok videos or reading social media news feeds that can get you excited.