An extra hour of sleep is coming for Americans this weekend as clocks shift back to standard time. Even though you gain an hour, the change can still disrupt your internal clock. Your body usually needs three to five days to fully adjust. Here are simple steps to make the transition easier:
Before the time change:
• Go to bed 15–20 minutes earlier for a couple of nights.
• Get bright outdoor light within the first hour after waking.
• Reduce blue‑light exposure from screens late in the evening.
On the day of the time change:
• Wake up at your usual time.
• Eat breakfast a little earlier to help reset your rhythm.
• Spend 20–30 minutes in strong morning sunlight.
• Exercise earlier in the day.
After the time change:
• Keep a consistent sleep schedule every day.
• Avoid long naps; if needed, keep them under 20 minutes.
• Dim indoor lights 1–2 hours before bedtime.
• Limit caffeine after 2 PM.
• Use a calming nighttime routine like stretching, reading, or a warm shower.
These small adjustments help your body align with the new schedule and reduce grogginess, early‑evening tiredness, and sleep disruption.