He time change in USAdue to the entry of winter time, implies turning the clocks back one hour, which can abruptly alter your sleeping and waking routine. For this reason, Experts recommend the practice of falling asleep 20 minutes later in the days before the adjustment.
The Sleep Foundation explains that It is a way to “reset your sleep routine” and thus facilitate adaptation to winter time, which will officially start on November 2.
The reasoning is simple: by going to bed a few minutes later each night, during the previous days, your body begins to adapt to the new schedule progressively.
That is to say, You can advance your bedtime by 15 or 20 minutes each night, starting on the Thursday or Friday before the time change. This way, when it happens, the gap between your biological rhythm and the external schedule will be smaller.
Through a guidance article, the American Academy of Sleep Medicine (AASM) points out that adjusting early to the schedule avoids the “social jet lag” caused by changing schedules and reduces net loss of sleep.
How to apply the method at home before the time change in the US.
- Paso 1: Identify the date of the time change (in 2025 it will be Sunday, November 2 at 2:00 am).
- Paso 2: Starting two or three nights before, go to bed 15 or 20 minutes later than usual to prepare your biological clock.
- Paso 3: Maintain the same setting every night until the morning of the change. By turning the clock back that night you will feel less of an imbalance effect.
- Paso 4: Accompany this adjustment with good practices: avoid bright screens at nightkeep a dark, cool room, and wake up at a consistent time in the morning.
Although there is no magic solution to time change, these adjustments are backed by sleep science and can make a difference in how you feel when you wake up after the time adjustment.