When it’s time to “fall back” and adjust your clocks, that extra hour of sleep sounds like a dream. But even a small time shift can disrupt your body’s natural rhythm and leave you feeling groggy for days. Here’s how to ease the transition so you can wake up rested, refreshed, and ready for the season ahead.
1. Ease into your new schedule
A few days before the time change, start going to bed and waking up 15–30 minutes earlier each day. This gradual shift helps your internal clock adjust before the clocks do.
If you skip the prep, your circadian rhythm may need extra time to catch up.
2. Chase the morning light
Sunlight is one of the most powerful cues for your body clock. Get outside soon after waking—open the blinds, take a short walk, or enjoy your coffee near a bright window.
Morning light helps your body recognize the new wake-up time and naturally boosts alertness and mood.
3. Keep your evenings calm
As nights arrive earlier, lean into a soothing bedtime routine. Dim the lights, power down screens, and skip caffeine or heavy meals within a few hours of sleep. If you struggle to unwind, try stretching, meditation, or a warm shower to signal to your body that it’s time to rest.
4. Stay consistent with meals and movement
Your body thrives on routine. Keep meal and exercise times steady through the weekend—or shift them slightly earlier—so your system stays in sync. Gentle activity during the day, especially outdoors, helps regulate your sleep-wake rhythm.
5. Optimize your sleep environment
A supportive mattress, cooling pillow, and breathable bedding make it easier to fall asleep and stay asleep, no matter what the clock says.
If your setup could use an upgrade, our Sleep Experts can help match you to the right combination of comfort and support for your lifestyle.
→ Visit your local store for sleep solutions for every season →
The takeaway
With a few small adjustments—earlier bedtimes, morning sunlight, and consistent routines—you can make the time change feel effortless.
Better sleep starts with balance, and a little preparation helps you keep your rhythm right on time.