In the fall, we turn our clocks back an hour to mark the end of daylight savings time. While many of us look
forward to getting an extra hour of sleep, adjusting to time change is different for everyone. Some people
adapt within a few days, while others adjust over several weeks or longer.

So how do you help your body adjust to the time change? A few ways you can help keep your sleep
rhythm on track –

• Wake up early. The sunlight shining earlier in the morning can help you adjust.
• Don’t take naps. Try to avoid taking naps. If you must take a nap, try to keep it to 20 minutes or less.
• Avoid coffee and alcohol. Try to stay away from beverages with caffeine at least four to six hours before bedtime. Alcohol can keep you from quality sleep, so stay away from it at night.
• Turn off electronics. Use the bed only for sleeping. This means no electronics, TV watching or eating. Getting into bed to sleep tells your brain it is the place to sleep.

Source: cdc.gov.