When we turn the clocks back each fall, many of us are glad for that “extra hour” of sleep. But believe it or not, the time change can make you more tired — or leave you feeling out-of-whack. In fact, a 2013 Sleep Medicine Reviews study proved that falling back actually makes you more likely to lose sleep as your body adjusts to the new schedule.

Here are a few simple ways to reset and move forward after falling back:

  1. Set a calming bedtime routine – with an early dinner, time to unplug from electronics, and dimmed lighting to help your body feel ready to sleep.
  2. Sunlight is your new BFF – natural light can help reset your body’s sleep rhythms. So get outside (even if it’s just for a 5-minute walk) throughout your day.
  3. Plan your morning – prep a plan for each morning, including what time you’ll wake up. It’ll help you establish a routine – and your body will thank you.
  4. Keep your workouts consistent – sweat daily, at the same time. The more you work out, the more effectively you reset your clock.
  5. Book a massage – massage therapy is proven to increase relaxation, help you de-stress, and increases serotonin levels – improving your mood and your sleep quality.

Ready to sleep better? Book your next fitness class, and book your next massage.