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:

• 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.

• 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.

• Get sun earlier in the day. With the sun setting so early in the evening, plan for ways to catch some rays in the morning, such as rearranging your routine or taking work breaks outside. Move your outdoor evening exercise routine to morning, if possible, to take advantage of daylight.

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

• Find creative evening activities with family and friends – such as game nights or signing up for a photography or cooking class – to replace your summer evening outdoor activities.

Sources:
AARP
The New York Times
Sleep Foundation