Sleep Tips for “Fall Back” Sunday, November 5th

(Honesdale, October 31, 2017)…This Sunday, November 5th, we turn back our clocks one hour at 2:00 am to reflect Daylight Saving Time.  “But don’t stay up later on Saturday night because you think you have an extra hour,” says Linda Vose, CRT, RPSGT, CCSH, Lead Sleep Technologist, Wayne Memorial Sleep Disorders Center.  Because sleep is “essential to life and good health,” Vose has more tips to help us fall back smoothly!

1. Prepare for & acknowledge your need for sleep. Work adequate time into your schedule for sleep. 

2. Wake up at your normal time on Sunday morning.

3. Get as much sunshine as you can; 20-30 minutes of sun can help your mood and your energy levels.

4. Exercise such as a walk can help release the neurotransmitter serotonin in the brain to help your body adapt to the time change.

5. If you need to nap do so before 3 pm and set your alarm clock for 30 minutes or less. Otherwise, you can awaken feeling groggy, tired and have trouble sleeping at night.

6. Adjust lighting in your home or office. Open the shades for morning light & dim the lights in the evening to help prepare your body for sleep.

7. Turn off computers, cell phones, tablets, TV’s or other electronic devices at least one hour before bed. The light emitted from these devices suppresses the release of the sleep-inducing hormone melatonin & makes it more difficult to fall asleep. The light also stimulates the brain to stay active even if a light dimming app is used.

8. Caffeine and alcohol interfere with your sleep. Limit your intake for a day or two before the time change.

9. Be mindful of your sleep needs. Driving in the dark is a top cause of car accidents.


Although the autumn change is easier for most people than the spring transition, Vose says, it can take a little while to make the autumn adjustment. Be patient with yourself; give your body a chance to adjust. Even “good sleepers” may need a few days to adjust to the change back to Standard Time. If you think you may have a sleep disorder, contact your doctor and request a referral to the Wayne Memorial Sleep Disorders Center. To make an appointment for a sleep study, please call (570) 251-6689. Sean McVeigh, MD, specializes in pulmonary medicine and sleep disorders and can be contacted at (570) 253 -.8643. For more information about the WMH Sleep Disorders Center, visit