Tips for Managing Clock Changes
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Sleep Adjustment
- Adjust bedtime by 15 minutes each day leading up to the change
- Maintain a consistent sleep schedule
- Avoid screens before bedtime
- Get morning sunlight exposure
- Keep your bedroom dark and cool
- Exercise regularly, but not too close to bedtime
- Limit caffeine intake, especially in the afternoon
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Helping Children Adapt
- Gradually adjust meal and nap times
- Keep bedtime routines consistent
- Use blackout curtains if needed
- Be patient with mood changes
- Maintain regular outdoor activities
- Adjust screen time schedules
- Keep meal times consistent
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Routine Management
- Update regular commitments
- Check appointment times
- Adjust exercise schedules
- Plan meal times accordingly
- Review work schedules
- Update pet feeding times
- Adjust medication schedules
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Physical Activity
- Maintain regular exercise times
- Take advantage of daylight hours
- Plan outdoor activities around new light patterns
- Adjust sports practice schedules
- Consider indoor alternatives when needed
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Mental Preparation
- Start adjusting mentally a few days before
- Practice good sleep hygiene
- Set realistic expectations
- Be mindful of mood changes
- Use light therapy if needed
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Home Preparation
- Check and update all clocks
- Review automated systems
- Adjust smart home schedules
- Update security timer settings
- Check smoke alarm batteries
Additional Considerations
Work Adjustments
- ✅ Update meeting schedules
- ✅ Check international call times
- ✅ Adjust work hours if needed
- ✅ Communicate changes to colleagues
Travel Considerations
- ✅ Double-check travel times
- ✅ Update transport schedules
- ✅ Consider time zones
- ✅ Allow extra travel time
Health Management
- ✅ Adjust medication schedules
- ✅ Maintain meal times
- ✅ Monitor energy levels
- ✅ Stay hydrated
Social Planning
- ✅ Update social arrangements
- ✅ Check event times
- ✅ Plan outdoor activities
- ✅ Consider others' adjustments