Trouble Sleeping? 6 Easy Sleep Remedies for Restlessness Before Daylight Saving Time Ends by Dr. Jan Bonhoeffer

2 years ago

Trouble Sleeping? 6 Easy Sleep Remedies for Restlessness Before Daylight Saving Time Ends

When daylight saving time ends November 7, we “fall back” one hour, typically giving us an extra hour to sleep. But the longer nights and shorter days of winter, combined with the time change, can also disrupt our sleep.

Our sleep patterns vary person by person; some of us may get a full night of slumber while others struggle to get that much-needed shut-eye. Here are some tips for getting better sleep:

  1. Turn off all screens 1 1/2 to 2 hours before bedtime to allow melatonin and cortisol levels to normalize.
  2. Avoid caffeine six hours before bedtime (even if you don't think it has a negative effect).
  3. Cool room temperature and a warm bath or shower 1 1/2 to 2 hours before bed can cool down body temperature for better rest.
  4. The most restorative sleep happens between 10 p.m. and 2 a.m. Aim to be in bed by 10 p.m.
  5. Supplements like magnesium or melatonin can be helpful.
  6. Don't eat too late at night. Avoid eating one to two hours before bed.

One of the fastest ways to improve your sleep is to go to bed and get up at the same time every day, including weekends.

The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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Very helpful tips...
Julie Rose
Thanks for the helpful suggestions.
Sticking to a schedule helps me. And no caffeine after 1pm! ☕️
Elisa Schmitz
Thanks for sharing these important insights with us, Dr. Jan Bonhoeffer , so valuable!

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