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Fall Back to Sleep

Fall Back to Sleep

November 14, 2023 Posted in: Health & Wellness  2 minute read time


Sleep not only helps you stay alert during the day, it also reduces your risk of falls or accidents and improves your mood and metabolism.

“There are so many functions linked to sleep time and clock time,” said Pamela Combs, MD, board-certified sleep medicine specialist at Saint Joseph East. “People struggle more with spring forward, but you can ease into the fall back schedule by pushing back your sleep time in 15-minute intervals in the weeks leading up to the time change.”

Practice Good Sleep Habits

Shorter days and cooler temperatures are conducive to sound sleep. Try these year-round tips for a good night’s rest:

  • Avoid caffeine at least six hours before bedtime.
  • Create a relaxing bedtime routine by winding down with a book, prayer or meditation, or a warm bath.
  • Don’t exercise too close to bedtime.
  • Keep the same wake-up time and bedtime, even on weekends. 
  • Limit alcohol consumption.
  • Put all screens away an hour or two before bed.


Getting plenty of morning light is also crucial.

“Light in the morning helps trigger your melatonin at night,” Dr. Combs said. “Daytime sleepiness could be a sign of sleep apnea or other conditions. If you’re having trouble staying awake during the day, even if you think you’re getting seven to nine hours of sleep, it’s time to talk to your doctor.”

Focusing on sleep can improve your overall health and wellness. Make an appointment with a sleep medicine specialist today.

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