As daylight saving time comes to an end, we “fall back” and gain an extra hour of sleep. While this sounds like a bonus, the earlier sunsets and shift in daylight hours can still throw off our internal clocks. Here are seven practical tips to help you ease into the time change and make the most of those cozy fall evenings. 1. Shift Your Schedule Gradually In the days leading up to the time change, try going to bed and waking up 10-15 minutes later each day. This gradual shift helps your body adjust to the new schedule, making the one-hour change feel less abrupt. If the time change has already happened, still consider adjusting your schedule gradually over the next few days. 2. Prioritize Your Sleep Routine A consistent sleep routine can make adjusting easier. Create a relaxing environment at bedtime: keep your room cool, avoid screens an hour before sleep, and consider calming activities like reading or meditation. Avoid caffeine or heavy meals in the late evening, as these can interfere with restful sleep. 3. Get Plenty of Morning Sunlight With daylight saving ending, the sun rises earlier, so take advantage of the morning light. Exposure to natural light in the morning helps regulate your internal clock, signaling to your body that it’s time to wake up. Try stepping outside or letting sunlight fill your home first thing in the morning. 4. Stay Active During the Day Physical activity improves sleep quality and can be especially helpful during the time change. Exercise helps boost your energy and mood, even as the days get shorter. Just be cautious about working out too close to bedtime, as it can make it harder to fall asleep. 5. Be Mindful of Naps With the time change, you might feel a bit more tired than usual, especially in the early evening. While a quick nap can be refreshing, try to keep it short (15-20 minutes) and avoid napping late in the day. This will make it easier to stick to your regular bedtime. 6. Adjust Your Evening Routine As the sun sets earlier, you might feel sleepy sooner than usual. Creating a calm, low-light environment in the evening can help you feel relaxed without making you too sleepy. You may want to dim the lights an hour before bed or try using blackout curtains to ensure that your sleep is uninterrupted by streetlights or early morning light.