We may be getting an extra hour of sleep this weekend, but it doesn't always feel like it. Your body's internal clock will feel out of adjustment no matter which direction the clock moves. Since Mattress for Less is all about helping you sleep better, we've compiled a list of the best advice science has to offer to get your sleep habits back on track.
1. Make Gradual Changes
Start going to bed 15 minutes earlier each day for a couple of weeks until you get back into the routine of your normal bedtime. Gradually changing your sleep schedule is better is than abrupt changes.
2. Step Out Into the Sun
As soon as you wake up in the morning, let the sunshine on you. This will cause your body to jump start the process of waking up your body.
3. Practice Good Sleep Hygiene
No matter what your usual bedtime is, experts agree that you should avoid caffeine for up to six hours before bedtime. A general rule of thumb is to avoid caffeine after lunch. A standard 12 oz. soda will take your body up to 8 hours to fully clear the caffeine from your system. And avoid alcohol before bed as well. It may make you feel relaxed, but it will disrupt your body from going through the proper cycles of deep and REM sleep.
4. Put Down the Phone
All modern screens (phones, tablets, and TVs) emit blue light, just like the sun. If the blue light of the sun helps you wake up, it's going to stop your body from producing melatonin to make you tired. Avoid looking at screens for at least an hour before your normal bedtime.
It may seem like a burden to start moving as soon as you wake up because your body feels tired. But a few quick stretches and a walk to the kitchen for some coffee is a quick way to tell your body that it's morning. Avoid the snooze button and just get up and go.
We're all feeling the effects of the time change, even though our routines are far from normal these days. If you're feeling a bit of a lag due to falling back this weekend, we hope these tips will get you back on track! There's no magic solution, and it'll take a few days in a row of following these steps to really start feeling like yourself again. But with a few simple changes to your routine you'll be back to a good night's sleep in no time.