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Daylight Saving Time: Survival Tips for the Time Change

Control Diet, Alcohol Consumption, and Tobacco Use

Eating foods that may give you gas or drinking a lot of water before bed can cause bloating and multiple trips to the bathroom during the night. Avoiding gas-producing foods and excess water can improve your sleep quality. Alcohol, caffeine, and tobacco should also be avoided when bedtime is approaching. Alcohol causes disturbances in the sleep cycle, while caffeine has a stimulant effect. Tobacco has also been shown to decrease sleep quality.

Regular Exercise and Alternative Therapies

When you exercise regularly, you are encouraging your body to release endorphins. Endorphins promote sleep, relieve depression, and relax muscles. Some studies show that an early evening workout has the most beneficial effects.
Other options to improve sleep patterns include relaxation training, musical therapy, and aromatherapy.

Tips Specific to Daylight Saving Time

One practice that may help you adjust to the time change is to start early. Begin by going to bed one hour early Friday night and waking up one hour early Saturday morning and continue through the weekend. You can adjust your meals and all of your daily routines to the "new time" over the weekend, giving your body more time to adjust before the new work week starts.
You can also take a more gradual approach by starting a week early and adjusting daily by 10 minutes per day. It's also helpful to make sure that light is optimized in the morning and minimized at night to help you wake up and fall asleep with the help of light and darkness.
How to Fight the Winter Blues
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