How to Avoid Losing Sleep From Daylight Saving Time
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11 Ways to Keep the Time Change From Disrupting Your Sleep

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How to Avoid Losing Sleep From Daylight Saving Time
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How Long is the Inspection?

Ease In

Instead of shifting a full hour all at once, some people could benefit from gradual adjustments — maybe 15 minutes a day — to let the body's internal clock ease into a new schedule.

Related: 9 Things Robbing You of Sleep, and How to Beat Them

Take Naps

Take a Nap

Taking short naps of 15 to 20 minutes can ease the transition from daylight saving time,  says Dr. Raj Dasgupta of the University of Southern California's Keck School of Medicine and the American Academy of Sleep Medicine. He notes that some people use "caffeine naps" in which they have some coffee or tea and take a nap immediately. When they wake up 20 minutes or so later, they feel extra refreshed from the nap and the caffeine that has taken effect in the meantime. Even though National Napping Day is observed annually shortly following the return of daylight saving time, he encourages everyone with the opportunity to catch up on the hour of sleep they lost due to the time change.

Related: 10 Signs Your Kid Isn't Getting Enough Sleep

Get More Sun
Shut Down Electronics Early
Avoid Blue Light

See the Screen Through Orange-Colored Glasses

For those who can't avoid or resist screen time just before bedtime, there are other options. Apps such as F.lux counteract the blue light by giving computer screens a warmer glow in the evening. Phones increasingly do this automatically, or have a setting that can be activated. Bigger devices and computers can do this, too.

Related: 100 Tech Products That Will Make Your Life Easier

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Make Time for Exercise
Get Extra Magnesium
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Get Extra Magnesium

People with difficulty sleeping may have too little magnesium in their diet. Buy a supplement at a drugstore or health-food store, or simply eat foods such as pumpkin seeds, almonds, leafy green vegetables, and fish — they're all high in magnesium.

Related: 7 Cheap Ways to Fight Migraines

Consider Melatonin
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Try Valerian Root

Try Valerian Root

The herb valerian, often taken in tea or capsules, has helped with sleep and anxiety problems for centuries. Studies suggest it has an effect similar to medicines such as Xanax and Valium, but weaker. It's also not known to be addictive and has fewer side effects. Still, even something as gentle as valerian should be approved by a doctor first, especially for anyone who fears interaction with another drug.

Related: 21 Signs That Your Worrying Could Be an Anxiety Disorder

Cut Down on Alcohol