Sunlight Tips for a Smooth Sleep Transition

We’re just days away from daylight saving time (November 6), and there are important things we can do to prepare for it – let’s be honest – the outdated “retreat” hassle. While there is talk of ending daylight savings every year, that seems highly unlikely. USA anytime soon so the most we can do is play the dealt cards and work on optimizing sleep.

We turned to certified sleep consultant Leah Nolan to find out how to do this. Baby Quip.

Read on for expert tips.

Image: Anna Blazhuk for Getty

• One week before daylight saving time, you can start to set your wake up time 15 minutes earlier each day until you reach the new wake time and bedtime. Doing so will allow your body clock to gradually adjust to the new schedule.
• Limit screen time by turning off all electronic devices at least 30 minutes to 1 hour before bedtime. This will allow your body to fall asleep faster and get quality sleep throughout the night.
• Go outside as soon as the sun comes up to help your body wake up for the day and sleep better at night. Exposure to natural sunlight in the morning helps regulate your circadian rhythm (sleep cycle) by telling your body when to increase or decrease your melatonin levels.
• Establish a soothing bedtime routine to help your body fall into a deep restorative sleep at night. If you have a solid bedtime routine, you’re more likely to fall asleep faster, sleep longer, and wake up less during the night.
• Make sure you get enough restorative sleep throughout the night so you don’t feel dizzy during this shift in our daily routines. Adults should get at least 7-9 hours of sleep and 10-12 hours of sleep a night for our little ones.