This year, we’ll go back to standard time at 2 a.m. Sunday, Nov. 2. For many people, the toughest part of rolling the clock back an hour in autumn is the complete lack of daylight in the evenings. With darkness falling before dinner, it’s tempting to snuggle into a blanket on the couch for hours before heading to bed. But that’s not a great strategy for your health.

Instead, prepare ahead of time for the shift in your sleep schedule and make plans to stay active throughout the winter. With a little advance prep, you can avoid the moodiness and lethargy that often accompany dark evenings.

Here are suggestions for making a smooth transition:

• Adjust your sleep schedule gradually rather than all at once. Change your bedtime to about 15 minutes later each evening in the three days leading up to the time change. That way, the shift will be less abrupt. You can also consider moving mealtimes and other daily routines to match.
  
  
• Set your clocks before going to bed Saturday night instead of waiting until Sunday morning.
  
  
• Get outside into the sunlight. Plan to soak up the sun in the morning by taking work breaks outside or adjusting your exercise schedule. Move your outdoor evening exercise routine to morning, if possible, to take advantage of sunlight.
  
  
• If you have to exercise indoors, get creative. Jump rope, use the stairs, walk on a treadmill or exercise along with a video. Be sure to finish exercising an hour or two before bedtime.
  
  
• Plan to eat healthy. Especially at this time of year, you may be confronted with tempting treats at every turn. But proper nutrition is connected to sleep, so eat a balanced diet. For better sleep, eat dinner at least a few hours before going to bed, limit heavy and spicy foods in the evening and avoid caffeine.
  
  
• Brush up on good sleep habits. Staying up late to catch up on daily chores, knock out emails or even indulge in your latest streaming binge can be appealing, but it’s best to go to bed and get up at the same time every day for a solid seven to nine hours of sleep. Turn off electronic devices at least 30 minutes before bedtime, develop a consistent bedtime routine and make sure your bedroom environment is comfortable for sleeping.
  
  
• Stay active by getting together with family and friends for evening activities – play games, try new recipes, go bowling, make or paint pottery at a ceramics studio or sign up for a photography or cooking class. Give everyone in the family a chance to suggest activities, and you’ll have a wealth of new hobbies to try, helping those winter evenings to fly by.

Sources:
AARP
The New York Times
Sleep Foundation