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6 Tips for Feeling Refreshed After Daylight Saving Time Ends
Daylight Saving Time has come to an end, which means we gained an extra hour of sleep. However, adjusting to the time change can still leave us feeling groggy and sluggish. Here are six tips to help you feel refreshed after turning the clocks back.
1. Gradually adjust your sleep schedule: Start slowly shifting your sleep routine a few days before the time change. Go to bed 15 minutes earlier each night to ease into the new schedule and ensure a smoother transition.
2. Stick to a regular sleep schedule: Maintaining a consistent sleep routine is crucial for restful nights and feeling refreshed in the morning. Try to go to bed and wake up at the same time every day to establish a regular sleep pattern.
3. Create a sleep-friendly environment: Make your bedroom a tranquil space by eliminating distractions and creating a calm atmosphere. Keep the room cool, dark, and quiet to promote better sleep.
4. Limit exposure to electronic devices before bed: The blue light emitted by phones, tablets, and computers can interfere with sleep. Avoid using these devices at least an hour before bedtime to help your brain wind down and prepare for sleep.
5. Avoid stimulating substances: Stay away from caffeine, nicotine, and alcohol close to bedtime, as these substances can disrupt sleep patterns and hinder your ability to fall asleep and stay asleep.
6. Practice relaxation techniques: Engaging in relaxation techniques before bed can help calm your mind and release tension. Try deep breathing exercises, meditation, or gentle stretching to promote better sleep and wake up feeling refreshed.
By following these tips, you can adjust to the end of Daylight Saving Time and ensure a restful night’s sleep. Remember to be patient with yourself during this transition period, as it may take a few days for your body to fully adjust to the new schedule.
Remember to set your clocks back before going to bed on Saturday night
Rewritten Article: Prepare for daylight saving time by adjusting any clocks, watches, or appliances with manual time settings before going to bed. As the time change takes place during the night at 2 a.m., setting your clocks back beforehand will ensure waking up on Sunday with the correct time. However, modern devices such as cellphones, smartwatches, computers, laptops, and tablets typically adjust the time automatically, so you don’t need to do it manually.
Stick to Your Regular Bedtime on Saturday or Consider Going to Bed Slightly Earlier
One possible challenge with changing the clock could be not feeling tired at your usual bedtime, as it will feel one hour earlier,” Dzierzewski stated. However, one way to prepare for the time change is to gradually adjust your bedtime by 15 minutes per day, particularly in the days leading up to the clock change (apologies for delivering this tip slightly late!). Alternatively, after turning the clocks back, you can start by moving your bedtime up by 15 minutes for a few days, then increase it to 30 minutes, and then 45 minutes, until you are accustomed to going to bed an hour earlier in no time.
The Benefits of Rising and Shining
After adjusting the clocks, it is important to take advantage of the early-morning sunlight each day. This exposure to sunlight helps to signal our brain and body that it is time to wake up, thus assisting in setting our internal body clock to the new time. Moreover, this simple trick can help transform anyone into a morning person, regardless of the season.
According to Dzierzewski, getting exposure to morning light, especially after switching to standard time, can also promote healthy sleep.
Consistency is key — including the Sunday after we turn the clocks back
Consistency is a crucial ingredient for success in life. From maintaining a healthy routine to sticking to your goals, consistency helps us stay on track and achieve our desired outcomes. However, one aspect of consistency that often goes overlooked is how we approach the Sunday after we turn the clocks back.
Twice a year, many countries participate in the practice of daylight saving time. This means that in the fall, we set our clocks back by one hour, gaining an extra hour of sleep. While this may seem like a small change, it can disrupt our daily routines and throw off our internal clocks.
The temptation on the Sunday after turning the clocks back is to take advantage of that extra hour and use it for leisure or to catch up on sleep. While this may sound appealing, it can negatively impact our consistency and productivity for the following week.
Instead, it is important to maintain your usual routine and treat this extra hour as if it doesn’t exist. This means waking up at your regular time and going about your day as you normally would. By doing so, you allow your body to adjust gradually to the time change.
Consistency is all about discipline and commitment. It is about sticking to a plan even when it seems easier to deviate from it. By maintaining your routine, even on the Sunday after turning the clocks back, you are setting yourself up for success in the long run.
In conclusion, consistency is key, not just in our daily lives, but also in how we approach the Sunday after we turn the clocks back. By staying consistent with our routine and not allowing the extra hour to disrupt our schedule, we can ensure that we stay on track and achieve our goals. So remember, keep that extra hour consistent with your usual routine, and success will follow.
Nap — in moderation
Napping, when done in moderation, can have several benefits for both physical and mental well-being. It is important to strike a balance and avoid excessive napping, as this can negatively impact sleep patterns and overall productivity.
Taking a short nap during the day can improve alertness and boost energy levels. It can help combat fatigue and provide a quick mental and physical refresh. Research shows that a 20-30 minute nap can enhance cognitive function, memory and creativity.
Napping can also aid in stress reduction. When we are tired, our bodies release stress hormones, and napping can help reduce these levels. It allows our minds to rest and rejuvenate, leading to improved mood and overall mental health.
However, it is crucial to be mindful of the length and timing of our naps. Napping for too long or too close to bedtime can interfere with normal sleep patterns, leading to difficulties falling asleep at night. It is recommended to limit napping to early afternoon and keep it short, avoiding deep sleep stages. This way, the benefits of napping can be enjoyed without disrupting nighttime sleep.
In conclusion, napping can be beneficial when practiced in moderation. It can enhance alertness, productivity, and overall well-being. However, it is important to be mindful of when and for how long we nap to avoid interfering with our regular sleep patterns.
Cut out these sleep killers
If you find yourself tossing and turning at night, unable to get a good night’s sleep, it may be due to certain habits or factors that are interfering with your sleep. Here are some things you should avoid to improve your sleep quality:
1. Caffeine: Consuming caffeine close to bedtime can inhibit your ability to fall asleep. It is best to avoid coffee, tea, energy drinks, and other caffeinated beverages several hours before bed.
2. Blue light exposure: The blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with your sleep cycle. To promote better sleep, try to limit your exposure to electronic screens in the evening or use blue light filters or glasses.
3. Alcohol: While alcohol may help you fall asleep faster, it can disrupt the later stages of your sleep cycle, leading to poorer sleep quality overall. It is recommended to limit your alcohol consumption, especially before bedtime.
4. Irregular sleep schedule: Going to bed at different times every day can disrupt your body’s internal clock, making it harder for you to fall asleep and wake up. Try to establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
5. Exercise before bed: While physical activity is generally beneficial for sleep, exercising too close to bedtime can leave you feeling too energized and awake. Aim to finish your workout at least a couple of hours before bed.
6. Heavy meals: Eating a large meal too close to bedtime can cause discomfort and make it harder to sleep. Avoid heavy, spicy, and fatty foods in the hours leading up to bedtime.
7. Stress and anxiety: High levels of stress and anxiety can make it difficult to relax and fall asleep. Develop a bedtime routine that helps you unwind and practice relaxation techniques such as deep breathing or meditation.
By eliminating these sleep killers from your routine, you can improve your sleep quality and wake up feeling more refreshed and energized. Remember to prioritize sleep and make it a priority in your daily routine.
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