Below are some tips and a link to a website with information on adapting to the the time change on November 7.

https://www.healthgrades.com/right-care/lifestyle-and-wellness/9-tips-for-adjusting-to-the-time-change

1. Gradually Adjust Your Schedule – If you have time to prep, adjust your bedtime by 15 to 30 minutes each night for a few days before daylight saving time begins or ends. 

2.  Adjust Your Lighting – Try adjusting the artificial light in your home to help you wake up and go to sleep. An alarm clock that slowly wakes you with light can help perk you up during those dark mornings.

3. Don’t Nap – Avoid naps if you can, because they can make it harder to fall asleep at night. If you must take a nap, set a timer for 20 minutes. That’s the ideal amount of time it takes for your body to feel rested, but not wake up groggy or disrupt future sleep.

4. Eat Well – Eating healthy foods at the right time of day can help your body and mind make it through a time change with ease. Our eating patterns affect our sleep cycle, so keep your meal times consistent and try to stop eating 2 to 4 hours before bedtime. 

5. Exercise – Exercising will make you feel sleepy in the evening, so it’s easier to go to bed at your usual time. Dial back your activity at least two hours before bedtime, to give your body time to wind down.

6. Turn off electronics – It can be hard to put away your phone or computer before bedtime, but shutting it off an hour before has been shown to make sleep easier. The intense light from electronics reduces the hormone melatonin, which naturally triggers sleep.

7. Relax and Rest – It may be helpful to relax and accept the fact that your routine will be off and you’ll feel tired for a few days. Give yourself a break and try to work your schedule around how your body feels until it normalizes.