⏰ Time to turn back the clock

Plus, tips for catching up on sleep

View this email online Annelise Capossela for NPR Friends, Daylight saving time ends this Sunday, marking the official time to turn back the clock — and the unofficial time to break out that cozy sweater. For many, this time of year feels like a mixed bag. The good news: We get one whole extra hour of sleep and some holiday food in the monthly forecast, huzzah! The bad news: Time change can wreak havoc on your circadian rhythm, and the end of daylight saving means the start of a long stretch of shorter, darker days. Big ugh. If the changing seasons have you hiding under the covers, rest assured, you’re not alone. Seasonal Affective Disorder or SAD is said to affect some 10 million Americans every year, with people experiencing everything from mild sleepy, sluggish winter blues to full-blown depression. It’s real, and it can be rough. But this time of transition can also be your opportunity to reset. So how do you thwart that pesky pull towards hibernation and lean into a fresh start? Start by listening to our episode on SAD, and then, set yourself up for success by practicing good sleep hygiene. Simply getting some good Zs can make the difference between a day of thriving and just surviving. Newsletter continues after sponsor message Angie Wang for NPR Sleep Better! Here are some tips from our sleep episodes to help get you snoozing: Let there be light: Daylight is one of the most powerful tools for resetting your internal clock. In our episode on beating the body clock blues, experts say getting a good sunlight soak in the morning helps “turn off the faucet on melatonin” and can lead to more restful sleep —  even 20 minutes outdoors should do the trick. Keep your bedroom cool: In this episode on better bedtime rituals, sleep researcher Matthew Walker says your body temperature needs to drop down 2 or 3 degrees to initiate and maintain deep sleep. He suggests keeping your room temperature at about 65 degrees, and wearing socks, which can draw heat away from your body’s core. Make your bed a screen-free zone: Blue light from our devices can interfere with our body’s sleep signals. Try swapping out the iPad for a book, and limit artificial light as much as you can so that your body knows when it’s time to wind down.  Limit the time you stay in bed: Having trouble with insomnia? Stop your tossing and turning with this episode, which says it’s important to use your bed only for rest, so that your body associates it with sleep — as opposed to confusing things by making your bed a go-to place for more stimulating activities like work or TV-watching. Be patient: Our new episode on waking up early reminds us that training ourselves for better sleep habits takes time, and some mornings will be better than others. As we say with most things, remember to grant yourself some grace. Wishing you a smooth circadian transition this weekend, friends. If you find yourself struggling to get into a new groove, try grooving to the latest Tiny Desk concert: It might not help you sleep, but it sure is packed with sunshine. — Andee Tagle, Life Kit producer Thanks for reading! Look out here for next week's episodes on: 😴 Children & sleep | 🥺 COVID and isolation | 🏫 Transferring colleges Stream your local NPR station. Visit NPR.org to find your local station stream. What do you think of today's email? We'd love to hear your thoughts, questions and feedback: LifeKit@npr.org Enjoying this newsletter? Forward to a friend! They can sign up here. Looking for more great content? Check out all of our newsletter offerings — including Daily News, Code Switch, Health and more! You received this message because you're subscribed to Life Kit emails. This email was sent by National Public Radio, Inc., 1111 North Capitol Street NE, Washington, DC 20002 Unsubscribe  |  Privacy Policy