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“Fall Back” Tips

Clocks fall back at 2:00 a.m. Sunday | Durham Radio News

On November 1st at 2am this year, we will “fall back” as daylight savings time for 2020 ends. This change shifts daylight back into the morning hours, which means sunrise happens one hour earlier, causing it to get dark out earlier in the day. 

Experts say every time shift takes a subtle toll on the human mind and body. So, here is your unofficial guide to falling back. 

  1. Get into a set routine.

When Daylight Savings Time ends, it's important to stick with a bedtime routine, especially for young children. Routine is what helps your body create a powerful signal for sleep. Keep your sleep cycle as regular as possible while keeping in mind the time change. Getting out of bed the same time every morning is the best way to improve sleep and wake functions. 

  1. Switch to LED Bulbs.

LED light bulbs aremade to simulate sunlight and can help you maintain a healthy circadian rhythm as seasons change. Using LED bulbs will especially benefit you as the time is changing, and it will begin to get darker earlier in the day. 

  1. Exercise.

Being physically active is good for your health and it can help you sleep better, too. Go for a walk or run outdoors during daylight where you are exposed to natural sunlight. But try to avoid working out too close to your bedtime. It’s best if you can allow at least two hours to "cool down" from exercise before going to bed.

  1. Reduce screen time.

Ban TVs, smartphones and laptops from the bedroom - the backlight display can disrupt sleep if used before lights-out. The high-intensity light found in modern electronic devices hinders melatonin, a hormone that triggers sleepiness. It stimulates the brain and makes sleep difficult, the same way sunlight does. Set a time to use screens and stop an hour before bedtime.

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