We get an extra hour this weekend when the clocks “fall back” at 2 a.m. Sunday! The switch to standard time in autumn is easier on most people than springing forward in March. But our bodies still need time to adjust to the difference – especially with darkness falling an hour earlier in the evening.

Studies have shown that people lose sleep during the week after the time change because, with the hour difference, they wake up earlier and have trouble getting to sleep at night. And with the early evening darkness, some people tend to become more irritable, moody and lethargic.

Here are tips for easing the transition for you and your family:

• Gradually adjust your schedule. 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 shifting mealtimes and other daily routines to ease the transition.

• Set your clocks before going to bed Saturday night instead of waiting until Sunday morning.

• Move your outdoor evening exercise routine to morning, if possible, to take advantage of daylight. Find creative evening activities with family and friends – such as game nights or a photography or cooking class – to replace your summer evening outdoor activities.

• Alternatively, start an indoor exercise routine, such as jumping rope, using a treadmill or exercising along with a video. If you do choose evening exercise, it’s best to finish exercising an hour or two before bedtime to give yourself a chance to wind down.

• Make a commitment to improving your eating habits. Proper nutrition is tied to sleep, so eat a balanced diet. To help you get to sleep, eat dinner at least a few hours before going to bed, limit heavy and spicy foods in the evening and avoid caffeine.

• Review your sleep hygiene habits. Develop a consistent sleep schedule, turn off electronic devices at least 30 minutes before bedtime and keep your bedroom quiet, relaxing and at a cool temperature.

Sources:
AARP
The New York Times
Sleep Foundation