The switch to winter time or summer time may seem minor, but it often disrupts our biological rhythm and internal clock. This can lead to difficulty falling asleep, reduced alertness, and lower-quality sleep for several days. On average, it takes about a week for your body to fully adapt to this mini jetlag.

Fortunately, with a few simple sleep tips, you can minimize the effects of the time change and maintain restorative sleep.

1. Gradually adjust your schedule

   Shift your bedtime and wake-up time by 10 to 15 minutes each day during the week leading up to the time change. This gentle adjustment helps your circadian rhythm adapt smoothly and makes the transition easier.

2. Get exposure to natural light

   Exposure to daylight is crucial for resetting your internal clock. Spend a few minutes outside every morning, open your curtains, and let natural light help your body adjust.

3. Keep regular schedules

   Keeping regular sleep and meal times helps your body quickly regain its rhythm. Even on weekends, try to follow a stable routine to avoid disrupting your circadian cycle.

4. Limit screen time in the evening

   Blue light from phones, tablets, and computers delays sleep onset and reduces sleep quality. Choose calm, relaxing activities in the evening to prepare your body for restful sleep.

5. Watch your diet

   Avoid heavy meals in the evening and slightly adjust meal times before the time change. This helps your body anticipate the new schedule and adapt more comfortably.

6. Adopt a soothing evening routine

   Listen to your body’s signals, avoid stimulants, and dedicate time to unwind. Gentle relaxation techniques, reading, or a warm cup of tea can support better sleep hygiene.

   For optimal comfort, slip under a Kalani tempered down duvet with organic cotton bedding. The combination of lightweight, temperature-regulating down and soft, natural materials promotes peaceful, restorative sleep, helping you stay energized during the adjustment period.

7. Take a short nap if needed

   Short micro-naps of up to 20 minutes can boost energy without interfering with nighttime sleep. They are especially useful in the first days after the time change.

8. Light therapy or melatonin for sensitive individuals

   For children, older adults, or anyone particularly sensitive to time shifts, light therapy or a small melatonin supplement may help regulate the circadian rhythm.

By adopting these sleep strategies, you can reduce fatigue, maintain alertness, and enjoy quality sleep even during the transition to winter or summer time. Don’t wait until the last minute—prioritize your sleep and well-being!