Doctors outline six ways to support sleep as clocks turn back

Health · First reported 29 Oct, 23:54 · Updated 00:21

Image: Wikimedia Commons · NASA Johnson Space Center · Public domain

Two reports present doctors’ advice for adjusting sleep routines around the end of daylight saving time, including shifting schedules gradually, getting outdoor light and keeping regular wake times. They also recommend limiting late caffeine and screens, and seeking medical advice for persistent sleep problems.

Dr. John La Puma recommends shifting bedtime, meals and wake-up time later in 15-minute increments before the clock change.
The doctors advise moderating alcohol, avoiding caffeine later in the day, getting outdoor light and establishing a relaxing bedtime routine.
La Puma recommends a consistent wake-up time after the change; the reports also say people with persistent sleep problems or daytime fatigue should contact a healthcare provider.

Summary written by Lux AI from 2 articles

Key facts

Schedule adjustment: La Puma suggests shifting bedtime and meals by 15 minutes at a time before the clock change.
Outdoor light: Tahir recommends outdoor light within an hour of waking each day through winter, once adjusted to the time change.
Screens: La Puma advises stopping screen use at least an hour before bedtime.
Study cited: La Puma cites an eight-year study of about 60,000 people linking consistent sleep and wake times with a 19% lower risk of death.