Time to Fall Back: Tips for Easing into the End of Daylight Saving Time

As the saying goes, time flies - except for when we "fall back" for the end of daylight saving time.

This weekend, clocks will roll back one hour as we return to standard time. Though we gain an extra hour of sleep, the earlier sunset can disrupt our routines.

Here are some tips to help your family ease into the time change smoothly.

1. Gradually adjust your schedule in the days leading up. Start pushing back bedtimes by 15 minutes each night. Wake up 15 minutes earlier too. This will get your body's internal clock in sync with the coming time change.

2. Avoid electronics before bed, and develop a calming pre-sleep routine. A warm bath or reading a book helps ready the mind for rest. 

3. Get outside first thing in the morning. Take a family walk or bike ride to soak up sunshine. Exposing yourself to bright light in the AM helps set your circadian rhythm. In the evening, dim lights and turn screens to night mode to curb melatonin suppression before bed. 

4. Eat nourishing whole foods and get plenty of exercise. Stick to a regular sleep schedule, even on weekends.

5. Be patient with yourself and kids - adjusting takes time biologically. Maintain routines to ease the transition.

The return to standard time marks the beginning of cozy evenings. Enjoy this seasonal change by spending quality time together before bedtime.

Play games, read stories, or sip hot chocolate. With preparation, your family can embrace the gift of an extra hour this weekend!

Learn more about sleep health from the American Academy of Sleep Medicine. Get tips to beat the time change blues from the National Sleep Foundation.