Psychology Today: Changes to bedtime routines can help patients avoid post-daylight savings time sleep problems.
1. Follow a Consistent Sleep Schedule— Preferably According to Your Chronotype
Your chronotype is your body’s natural inclination to be awake or asleep at certain times of day. Your chronotype is one of the biggest determining factors not only for your sleep schedule, but for your ideal windows of productivity.
However, if you already know your chronotype but can’t follow that schedule due to work, social commitments, or other conflicts, it’s vital to still follow a consistent sleep schedule. Go to bed at the same time each night, and wake up at the same time each morning, even on weekends or days without strict scheduling.
Remember: The more consistent your sleep schedule is, the easier it is to fall asleep and to wake up!
2. Eliminate Blue Light at Night
Blue light exposure is important for maintaining your circadian rhythm. However, too much blue light exposure at night can delay melatonin production and keep you awake.