![]() So don’t feel too bad about using your phone, turning on screens, or blaring the lights-it’s all for the good of your sleep. Even though experts usually advise against exposure to blue light at night (it interferes with the body’s circadian rhythm), Winter says this is actually a great time to seek it out. If that’s difficult, he recommends implementing exercise later in the day to help rejuvenate you studies show that working out between 7 p.m. Stay up laterĪccording to Chris Winter, MD, author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It, the transition in the fall is like “a trip west to Vegas, rather than the more painful return to the east.” If you don’t want to fall asleep an hour earlier post-DST, staying up a bit later a day or two before the time shift can help. ![]() Here are five tips to help ease the shift. Thankfully, studies have shown that the human circadian rhythm, a 24-hour cycle that’s governed by your body’s internal clock, adjusts more easily to the fall transition than the one in the spring. ![]() (This past spring, the Senate passed a law mandating permanent DST, a move sleep scientists and other health groups oppose. And unless laws change and golf-club manufacturers, gas companies, and the leisure industry stop lobbying in support of DST, people will continue to face these jarring transitions twice a year. Instead, you lose an hour of evening light in a single blow-the nationwide equivalent of taking a short nap in the late afternoon and waking up an hour later in total darkness. Without DST, you would experience a gradual shift of lost daylight as autumn progresses into winter, the sun setting a little later each day. You may be gaining an hour of sleep, but it’s only because you moved the clocks forward artificially in the first place. The autumn transition back to standard time may not cause the host of ill effects associated with DST-which has been blamed for increases in car accidents, heart attacks, and even overall mortality-but falling back still feels unnatural because we’re returning from an unnatural state. This year, DST ends on Sunday, November 6, at 2 a.m. I’m not alone-it’s a tough time for a lot of people. ![]() For the first few weeks after the end of daylight saving time (DST), falling back one hour feels like I’m being punched in the face with sadness then body slammed straight into bed every night. My eyes feel heavy, I can’t stop yawning, and all I want to do is crawl under my weighted blanket and hibernate through the winter. and darkens by 5 p.m., my mood plummets with the sun. You can turn your screen red or amber with Night Light, which can help your eyes adjust to night vision more smoothly.When the sky starts to turn colors at 4 p.m. Blue light can make it harder to fall asleep. To make it easier to use your phone in dim light, you can reduce your screen’s blue color.
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