With the arrival of fall, even though the sun sets an hour early, giving us an extra hour of sleep at night, many of us still feel groggy, out of sync, and ready for bed far too early in the evening. This “Daylight Savings Slump” happens because our internal body clock gets confused by the sudden change in light, especially the new, earlier darkness. This confusion throws off our natural rhythm, leading to fatigue and moodiness.

However, in this guide, we will share five expert tips on how to sleep better by quickly resetting your internal clock.

Follow The Sun

Light is the most important signal for your body clock. The biggest challenge with falling back is that our new 7 AM wakeup call feels like 6 AM, and it is often still dark outside.

Experts suggest that as soon as you wake up, expose yourself to bright light. Open the curtains, let in the sunlight, or if it’s still dark outside, use a bright light therapy lamp, sometimes called the “SAD lamp”, while you have your morning coffee. This influx of morning light sends a strong wake-up signal to your brain. It helps to align your circadian rhythm to the new time, making you feel more alert and less sleepy.

Adhere to Your New Schedule

While the extra hour of sleep may feel tempting enough to hit the snooze button on your alarm clock and sleep, you need to beat the slump and resist it. Be strict with your new sleep routine for an entire week, as a consistent schedule is the fastest way to re-train your body and reset your internal clock.

Create a Wind-Down Buffer For Early Evenings

It is 5:30 PM, and it is pitch black outside. This will signal your brain to start producing melatonin (the sleep hormone) far too early. This is why you feel a powerful urge to go to bed right after dinner, even if your new bedtime is 10:30 PM.

While you may acknowledge this sleepy feeling, but don’t give in to it. Instead, create a relaxing, low light, buffer zone for the last hour before your actual new bedtime. Refrain from using your cell phone, as the blue light can act as a wake up signal. Instead, read a book, do light stretching, bedtime yoga, breathing exercises, listen to a podcast, or sip herbal tea, which will teach your body that this dark period is for relaxing, and not sleeping. These relaxing activities will help you to stay up until your true bedtime and indulge in improved sleep quality through the night.

Your Sleep Environment

Your sleep environment is now fundamentally different than it was a few weeks ago. A cold bed can cause restlessness and sleep deprivation, sabotaging your efforts to create a consistent sleep habit.

This is the perfect time to make your bed a cozy sleep sanctuary. Swap your lightweight summer blanket with an all season or winter weight Comforter. Use comfortable and supportive pillows. These bedding elements will only contribute to your journey of deep sleep during Daylight Savings.

Puredown Picks

Made in Germany All Seasons Organic Cotton Down and Feather Comforter

A masterpiece of European finesse, this organic comforter is encased in a 300 thread count 100% GOTS-certified organic cotton shell and composed of natural feathers and down, offering excellent loft and insulation throughout the year. Layer it with a heavy down comforter on chilly nights in winter for added warmth. It comes in three lovely colors, perfect for the holiday season: Brick Red, Coffee Brown, and Off White.

All Seasons Silk Covered 93% White Goose Down Comforter

This silk comforter features a premium 800 fill power 93% white goose down fill, and is enveloped in a high-quality silk-poly-rayon blend fabric, which offers it a beautiful sheen, making it perfect for a quiet sleep experience for year-round use. It is a great pick for improved sleep hygiene.

Japanese Made Organic Cotton Down Feather Pillows

Expertly designed with Shokunin Craftsmanship, this organic pillow is filled with 100% natural down and feather fill, in a pillow in pillow design, and encased in a 100% GOTS-certified organic cotton fabric, offering contouring support and comfort for a peaceful night’s sleep.

Your Food and Drink Intake

Your digestive system also runs on a schedule. Try to eat your meals at their normal, new times, even if you don’t feel hungry at first. Be mindful of your eating habits in the evening.

Avoid heavy dinners, caffeinated drinks after 2 PM, or excess alcohol too close to your new bedtime routine. These things can cause major sleep disruptions and hinder your efforts. Keeping your meal schedule consistent with your new sleep schedule helps all of your body’s internal clocks get in sync much faster.

Final Words

The Daylight Savings slump is real, but it’s also temporary and manageable. Don’t let a one-hour shift disrupt your weeks. By following the expert tips for better sleep we discussed, you can take control and reset your sleep cycle in just a few days. You’re not just “falling back” but setting the stage for a season of good night’s sleep.