November 5th marked the end of daylight-saving time for 2023, granting millions of Americans an extra hour of sleep—a welcomed relief for many sleep-deprived individuals.
But the time shift can disrupt our circadian rhythms, the body's internal clock regulating sleep-wake cycles. As a result, it’s not uncommon to experience difficulty falling asleep and waking up during the initial days of Daylight-Saving Time. The sudden change can lead to sleep deprivation, grogginess, and temporary productivity loss.
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Prioritizing a good night's sleep is crucial for overall health and well-being. If you're struggling with sleep, here are our top six tips for achieving more restorative rest:
Establish a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Consistency reinforces your body's sleep-wake cycle.
Create a Comfortable Sleep Environment
Make your bedroom a cozy and sleep-friendly space. Keep the room dark, quiet, and at an inviting temperature. Invest in a comfortable mattress and pillows to support better sleep.
Create a Relaxing Bedtime Routine
Wind down before bedtime to signal to your body that it's time to sleep. Activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing can help calm your mind, reduce anxiety, and prepare you for rest.
Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid screens at least an hour before bedtime to help your brain relax.
Watch Your Diet and Hydration
Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. Stay hydrated during the day but limit your fluid intake in the evening to reduce the likelihood of waking up for bathroom trips during the night.
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In addition to these tips, it's important to listen to your body and adjust your routine as needed. If sleep problems persist despite your efforts, consider consulting a healthcare professional to rule out underlying sleep disorders or other health issues that may be affecting your sleep quality.