Sleep Solutions for the Daylight Saving Time Transition

Kirk Parsley
November 3, 2023

The hallmark of autumn’s arrival is the annual ritual of rolling clocks back by an hour, signaling the end of daylight saving time. 

While the idea of gaining an extra hour of sleep may sound enticing, this transition can surprisingly unsettle our sleep patterns. 

Here’s a tailored guide to smooth sailing through the “fall back” transition and securing your night-time serenity.

  1. Ease Into the Transition:
    • Instead of a sudden shift, adjust your bedtime and wake-up time by 15-minute increments in the days leading up to the time change. This gentle approach helps your body acclimate gradually.
  2. Morning Light Embrace:
    • Harness the power of natural morning light to recalibrate your internal clock. Make a habit of soaking up the early rays by taking a walk or enjoying your breakfast outdoors.
  3. Curtail Evening Caffeine and Alcohol:
    • Stimulants like caffeine and alcohol can disrupt your sleep. Aim to limit these several hours before bedtime to ensure a peaceful night’s rest.
  4. Establish a Soothing Pre-Sleep Routine:
    • Crafting a calming pre-sleep ritual can signal to your body that it’s time to wind down. This could encompass reading, a warm bath, or gentle stretching exercises.
  5. Design a Sleep-Friendly Environment:
    • Keep your bedroom dark, cool, and quiet. Consider investing in blackout curtains and a comfortable mattress to create a conducive sleep haven.
  6. Stay Active, but Wind Down:
    • Regular physical activity can promote better sleep. However, aim to conclude vigorous workouts a few hours before bedtime to allow your body to transition into a state of relaxation.
  7. Consistency is Key:
    • Uphold a regular sleep schedule, even on weekends. This consistency fortifies your body’s natural sleep-wake cycle.
  8. Consider Natural Sleep Aids:
    • If adjusting to the time change proves challenging, a natural sleep aid like Doc Parsley’s Sleep Remedy can be  highly beneficial and give your body the proper nutrients kick your sleep patterns back into order
  9. Relaxation Techniques:
    • Employ mindfulness meditation, deep breathing, or progressive muscle relaxation to ease into sleep, especially if you experience sleep-onset insomnia.
  10. Seek Professional Guidance if Necessary:
    • Should sleep troubles linger, consider reaching out to a sleep specialist to delve into any underlying issues and devise a personalized sleep strategy.

The “fall back” transition of daylight saving time need not be a stumbling block to restorative sleep. 

By adopting these strategies, you can navigate this annual time change with ease, ensuring restful slumbers continue to grace your fall nights.

Sleep well!

Subscribe to our Newsletter

Stay in the loop by subscribing to the blog.

Share This Post With Your Friends