It’s time to “spring forward” and will lose a treasured hour of sleep. This “lost” hour can throw off your circadian rhythm and wreak havoc on your internal body clock. Here are some helpful tips to circumvent the jet lag-like effects that occur when Daylight Saving Time causes us to recalibrate our sleeping habits.

Practice Makes Perfect

During the week leading up to the time change, start going to bed 15 minutes earlier each night and waking up 15 minutes earlier. (Tweet This) This will help your body slowly begin to adjust to the leap in time headed our way. Tip: be sure you are still allotting yourself the amount of sleep your body requires.

Get Exercise

Exercise at least 30 minutes a day. This will burn some of your energy, making it easier to fall asleep and stay asleep. Be sure not to exercise right before bed because it will get your blood flowing and make it harder to fall asleep.

Avoid Caffeine

Do not consume tea, coffee, or chocolate four to six hours before bedtime. Even some medications contain caffeine, causing a delay in your ability to fall asleep.


One of the most important steps to getting a good night’s sleep is to relax right before bed. Read a book or take a warm bath to relax your mind and prepare your body for sleep.

Take a Break

The time change is hard on everyone. If you find yourself lying awake for more than 20 minutes, get up, go into a different room, and do something relaxing. Once you are relaxed, try going back to bed. Remember to keep the lights low while you are relaxing.

Silent Sleep

Remove all distractions. If headlights shine in your window, put up blackout curtains. If you have a pet that moves around during the night, move them to a different room. If your cellphone is illuminated while charging, place it face down. Eliminating excess noise and light will help you achieve a better and deeper sleep.

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