How are you feeling after the time change on November 7? Are you still feeling tired? People are still feeling the effects of the transition and having trouble adjusting to the time change.

It may be just an hour difference, but the change can have a significant impact. Getting into a regular routine may take up to a week. This post will find some simple tips to help you and your kids adjust to the time change faster.

Life Hacks for Better Sleep & Less Stress

According to a survey of 1,700 U.S. high schoolers earlier this year conducted by Brainly, 65% of students in the USA reported constantly feeling tired or low energy. 

Patrick Quinn, a parenting expert at Brainly, says: “The time switch may be an automatic switch for our iPhone. However, our body is not programmed like a man-made clock. That’s why it’s important to take the necessary steps to ensure our internal clocks adjust adequately. This is even more important for kids and teenagers because their bodies and minds are growing, and because their sleep directly impacts their academic performance.”

Below are five tips to help you adjust your body and sleep schedules if you’re still feeling the effects of last weekend’s time change: 

  1. Adjust your daily routine as needed. Check your daily habits and familiarize yourself with sunrise and sunset hours. For example, if your child typically reads and then goes outside to practice soccer, they may want to consider saving the reading for after soccer, so it’s not dark when they’re playing. Then, plan how your routine will change to accommodate different activities after the time change.  
  2. Get daily exposure to natural light. Make sure you go outside and get some exposure to morning sunlight after the time change to help regulate your internal clock. Having shorter daylight hours affects our mood and energy levels, decreasing serotonin, harming concentration and academic performance. So making time to take a morning or early afternoon walk outside when the sun is out can make all the difference in the world. 
  3. Keep your meal time consistent. Our sleep cycle and our eating patterns are connected, so on the days around the time change, try to eat at the same time or even a little early. 
  4. Practice healthy habits before bed. Try to put all your screens away an hour before bedtime. Electronics’ high-intensity light hinders melatonin, a hormone that triggers sleepiness. The light stimulates your brain and makes sleep difficult the same way sunlight does. Turn off the television and pick up a book instead. You can create a bedtime routine to help you relax and prepare for bed,  take a warm shower, dim the lights, and get ready for deep sleep.
  5. Go to bed and get up at the same time. Before and after the time change transition, try to get a minimum of seven hours of sleep, and keep bedtime consistent even if you feel more tired and want to go to bed earlier. If you stick to your routine, you will help your body transition to the change faster. 

How is the time change affecting you? Do you have any other tips to help you adjust to the change?