It’s that time of year we all look forward to where we gain an hour of sleep! Yup, daylight savings ends this weekend on Sunday, November 3. Obviously, no one’s complaining about an extra hour of sleep. Even if you choose to get up and be productive with your extra hour instead of catching up on your zzz’s, that extra time doesn’t hurt.

But more and more research is emerging that time changes mess with our internal clock. Jet lag, we’re looking at you!

Your body has daily cycles known as circadian rhythms. These daily changes influence your sleeping patterns, when you eat, digestion, and more. Circadian rhythms are generally controlled by light, so sleeping at night and being awake during the day is an example of a light-related circadian rhythm.

When your brain gets the signal from your eye that there’s light, it essentially tells your body it’s time to wake up. The science behind this signal is that exposure to light suppresses the release of melatonin, a hormone that makes you sleepy. When there’s less light (like at night), the body signals the brain to make more melatonin.  

Whether you’re jet-setting across the country or just trying to adjust to the time change, here are our top three tips for optimizing your sleep:

Let the sunshine in
If Monday morning has you feeling extra sluggish, make sure to get some sunlight as soon as you wake up. Open up your blinds and walk outside first thing in the morning to get the signal to your brain that it’s time to wake up.

Checklist
You’re never going to get the best sleep of your life if you don’t follow basic sleep hygiene. Whether you’re traveling or building a basic sleep routine, make sure to:

• cut back on caffeine and alcohol
• avoid exercise right before bed
• create calming rituals before bed to help you relax (like a hot bath)
• wear eye masks and earplugs to block out light and sound
• keep your sleep schedule consistent
  
  

Call in the cavalry
If you notice that you’re sensitive to time changes and travel often, talk to your practitioner about taking Melatonin to help you adjust. Melatonin is a hormone that regulates your sleep-wake cycle and as a supplement, it’s often used for occasional sleeplessness like jet lag or shift work.

Sleep is one of the most important parts of any wellness routine. You can’t have a healthy lifestyle and skimp on sleep — trust us, we’ve tried. For sensitive sleepers, it’s especially important to follow a proper sleep schedule and nighttime routine. Check out our blog on the Ultimate Nighttime Routine if you haven’t developed a pre-sleep wind-down ritual yet.

With these three easy sleep hacks, you’ll be able to tackle any time change like a champ. And on that note, enjoy your extra hour of sleep this weekend. Sweet dreams!