{"id":16943,"date":"2021-11-05T13:00:04","date_gmt":"2021-11-05T13:00:04","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=16943"},"modified":"2021-11-05T13:00:04","modified_gmt":"2021-11-05T13:00:04","slug":"how-to-adjust-your-sleep-to-the-time-change","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/sleep\/how-to-adjust-your-sleep-to-the-time-change\/","title":{"rendered":"How to Adjust Your Sleep to the Time Change"},"content":{"rendered":"

Your body has an internal clock and that clock syncs itself to time. <\/span><\/p>\n

Time may not be just hours on a clock either but also includes changes in the sun and the moon. <\/span><\/p>\n

This is why people tend to have a hard time adjusting when the time changes in the fall and spring.\u00a0<\/span><\/p>\n

Not only does the time change but days either get shorter or longer and that sends messages to your body. <\/span><\/p>\n

However, there are ways to adjust to the changing time. <\/span><\/p>\n

This is important because you could suffer from sleep deprivation if you don’t adjust quickly.<\/span><\/p>\n

1. Plan for gradual adjustment.\u00a0<\/strong><\/h3>\n

You know when the clocks change, so plan a gradual adjustment. <\/span><\/p>\n

The day of the time change will be a shock to your system and your body will have a rough time of it unless you build up to it.\u00a0<\/span><\/p>\n

Start gradually setting your bedtime routine a little earlier so that you will go to sleep easier when the clock changes. <\/span><\/p>\n

You will also want to start shifting your wake-up time a little too so you won’t feel so draggy that first day. <\/span><\/p>\n

Making small 15-minute changes in your sleep schedule will make a big difference when it starts getting
\ndarker earlier.<\/span><\/p>\n

2. Don’t be afraid to take a nap.\u00a0<\/strong><\/h3>\n

The first couple of weeks of a time change will naturally make you feel more tired. <\/span><\/p>\n

It’s okay to take a quick nap in the afternoon or evening as long as you don’t sleep too long. Keep it between 10 and 30 minutes.<\/span><\/p>\n

3. Get some sunshine.\u00a0<\/strong><\/h3>\n

Your body needs sunshine for many reasons. <\/span><\/p>\n

Vitamin D helps ward off many illnesses and the sun has a positive effect on your circadian rhythm. <\/span><\/p>\n

Get some morning sun and some later in the day. <\/span><\/p>\n

Morning light is best to beat the “fall back” effects while afternoon light is good for combating the
\n“spring forward” adjustment.\u00a0<\/span><\/p>\n

You can conquer time-changing issues so many people have in the fall and spring. <\/span><\/p>\n

It just takes a little planning and discipline to keep your sleep from being vastly affected.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Your body has an internal clock and that clock syncs itself to time. Time may not be just hours on a clock either but also includes changes in the sun and the moon. This is why people tend to have a hard time adjusting when the time changes in the fall and spring.\u00a0 Not only […]<\/p>\n","protected":false},"author":1,"featured_media":16990,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[692],"tags":[1410,1264],"class_list":["post-16943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","tag-adjusting-sleep-time","tag-better-sleep"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/16943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=16943"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/16943\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=16943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=16943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=16943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}