1. Make a Gradual Shift
When the nights get longer and colder, it can take some time to adjust to the time change to wake up feeling refreshed each morning. After turning the clocks back you might feel more lethargic and groggy than you would normally, and if the constant yawns are wearing you out, there is a way to jumpstart your sleep schedule.
About 10 days before daylight savings, go to sleep and wake up 10-15 minutes later each day--this helps your body slowly adjust to the time change when it doesn’t feel like bedtime.
If you’re serious about shifting your sleep schedule, set an alarm on your smartphone or smartwatch an hour behind and live like it’s that time to make the gradual shift. It might seem a bit extreme, but when Sunday morning comes around, you’ll find waking up much easier.
2. Keep a Consistent Schedule
No matter the season, try to manage a consistent schedule. If you wake up at 8 a.m.--stick with that--you’re still gaining an hour of sleep, remember? Create a set time for meals, exercise, and social activities and avoid heavy meals or strenuous workouts close to bedtime as this can substantially raise your body’s core temperature and make it harder to fall asleep.
Exercise can help regulate sleep patterns if done earlier in the day--breaking a good sweat during the afternoon can increase serotonin levels and make it easier to drift into dreamland at night.
3. Start a Nighttime Ritual
Bedtime routines aren’t just for kids, they’re for everyone. It’s important to get in the habit of slowly shutting your body off for the night before you shut your eyes. Dim the lights, take a warm shower, and put electronic devices away. Try your best to avoid screen time close to bedtime as the blue glare from phones, computers, and televisions simulates sunlight and makes it difficult to fall asleep.
Light is an environmental cue to keep the mind alert. The blue light from our devices can suppress the sleep-inducing chemical melatonin, resulting in a restless night’s sleep.
4. No Long Naps
It’s tempting to rest your eyes mid-day, especially on a gloomy autumn day, but anything more than a cat nap can make it much harder to fall asleep at bedtime. When we’re feeling sluggish, the drive to sleep increases during the afternoon hours; however, if you take long naps, the pressure to sleep wanes at bedtime. Instead, step into the sunlight, move your body, and stay energized to help retain your inner body clock.
One sleep model helps drive us to sleep and the other helps coordinate our sleep cycle. It’s vital to keep each model in alignment so we can fall asleep as our body needs. Work the time change into your daily routine and the closer you stick to your normal schedule, the faster your body will adapt to the clock.
Whether you’re trying to adjust to daylight savings or you’re looking for a new mattress to help you sleep soundly through the night, pay us a visit and we’ll help you find the perfect mattress and sleep accessories to wake up fully rested each morning. We’re here to answer any questions you may have and help guide you along the way. Stop by today!