Get started early in the week:

  • To minimize the impact of the switch to daylight saving time, make gradual adjustments. Go to bed 15 minutes early, starting several days before the change.
  • Around midday, get some vigorous exercise.  Exercise helps advance the body clock, just as bright light exposure does.
  • Don’t exercise too late in the day. Exercise raises your body temperature.  People get sleepy as their body temperature goes down, not when it’s elevated.
  • Don’t eat a heavy meal before bedtime.
  • Don’t drink a lot of caffeine or alcohol.
  • Don’t nap during the day, or at least keep it brief — 10 to 15 minutes.
  • Stop working on any task or electronics an hour before bedtime to calm down.
  • Don’t discuss emotional issues at bedtime.
  • Create a bedtime ritual that is relaxing. Experts recommend reading a book, listening to soothing music, or soaking in a hot bath or shower.
  • Make sure your sleep environment is comfortable, cool, quiet and free of distraction for the best possible sleep.
  • Don’t turn lights on at night. Use a small night-light instead.
  • Set your clocks back before you go to bed so you wake to the correct time.
  • Most cellphones advance time automatically.