![]() ![]() If your sleep doesn’t resolve in a week or two and you’re having trouble with sleep quality and/or quantity, talk with a sleep doctor to get your body clock back on track. “You’ll adjust within five to seven days if you keep a consistent bed and wake time as best as possible and are mindful about light exposure. “If you don’t want to do anything to adjust in advance, no problem,” she says. To help you sleep even better at night, Harris suggests dimming lights one hour before your desired bedtime limiting caffeine within eight hours of bedtime and limiting large meals, alcohol, liquids, and hard exercise to three hours within bedtime. Activities like exercise and eating set our rhythm as well.” “Bedtimes and wake times aren’t the only cues for our body’s clock. “Try to adjust meals, exercise, and activities 15 to 20 minutes later as well when you’re adjusting the bedtime,” says Harris. “Light exposure in the morning and afternoon as the sun goes down earlier helps to get your circadian rhythm better aligned and also keeps you more energized in the afternoon.” Revamp your routine “Get as much daylight as you can in the morning and during the day to help ease the adjustment,” suggests Harris. “This works well for kids especially, but not everyone has the bandwidth to do it.” Let the sunshine in “That way on Saturday night when we change the clocks back, you do 15 minutes later, but it ‘magically’ becomes your original bedtime in the week before the change,” says Harris. ![]()
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