1: Minimize sugar and caffeine consumption in the days leading up to the change in time. Especially avoiding caffeine and sugar four to six hours before bedtime.
2: Plan ahead, begin by going to bed 15-30 minutes earlier in the days leading up to the change in time.
3: Avoid napping. This could only compound the difficulty of adjustment.
4: Exercise! Even 20 minutes of brisk walking can aide in good sleep quality. Just be sure to avoid exercising within two to three hours of your bedtime.
5: Avoid alcohol late at night as it may cause nightmares and can prohibit you from getting quality sleep.
6: Pay attention to lighting. Use bright lights in the morning upon waking and dim lights in the evening. Especially avoid use of bright lights from technology an hour before bed.
7: Stay in Saturday evening and plan to go to bed an hour earlier than usual.
8: Avoid the temptation to sleep in on the weekends. It may seem like a good idea to “catch up on sleep” but this can interrupt our circadian rhythm causing restlessness the following night.