Fall Back Into Better Sleep Habits With These Tips
Key Takeaways:
- Daylight saving time ends Nov. 1, offering a reminder to prioritize healthy sleep habits
- Most adults need seven to nine hours of sleep each night to support attention, memory and emotional well-being
- Consistent bedtimes, less screen time and limiting late-day caffeine can help improve sleep quality
An extra hour on the clock can sound like a gift, especially when your days are full. On Sunday, Nov. 1, daylight saving time ends and clocks turn back one hour. As you reset your clocks, consider giving your sleep routine a reset, too.
Between work, family responsibilities and a never-ending to-do list, sleep can slip down the priority list. But getting enough rest supports attention, memory and emotional well-being. Most adults need seven to nine hours of sleep each night, according to the National Institutes of Health.
Use the time change as a reminder to make room for rest with these everyday habits.
1. Make Sleep Part of Your Schedule
Give sleep a place on your calendar, just as you would an appointment. Choose a bedtime that allows enough time to rest and aim to go to bed and wake up at consistent times, including on weekends.
2. Give Yourself Time To Wind Down
Replace late-night scrolling with a relaxing activity, such as reading, listening to calming music or taking a warm bath. Turn off electronic devices at least 30 minutes before bed to help create a quieter transition to sleep.
3. Rethink That Late-Day Coffee
Caffeine can interfere with sleep long after your last sip. Its effects can last up to eight hours, according to the National Heart, Lung, and Blood Institute. So, consider how an afternoon coffee or energy drink fits with your bedtime. Also avoid large meals and alcohol close to bedtime.
4. Set the Scene for Rest
Keep your bedroom cool, dark and quiet. If you sleep during the day, light-blocking curtains and earplugs may help reduce distractions. For those working overnight, limiting caffeine to the first part of the shift can also help protect sleep afterward.
5. Build Better Sleep During the Day
Regular physical activity and time outdoors can support healthy sleep habits. If you have trouble falling asleep at night, the National Heart, Lung, and Blood Institute recommends limiting naps to 20 minutes and taking them earlier in the afternoon.
6. Pay Attention to Ongoing Sleep Problems
If you regularly struggle to fall asleep, wake repeatedly or feel tired even after enough time in bed, talk with your health care provider. Persistent sleep problems deserve attention, the Centers for Disease Control and Prevention advises.
As the clocks fall back, choose one habit to practice this week. Whether it is setting a bedtime reminder or putting your phone away earlier, start by making a little more room for rest.
