Changing the clocks back an hour at the end of daylight saving time on Nov. 1 may have seemed minor—a chance to get an extra hour of sleep or binge-watch more TV. However, any shift in sleep patterns can be disruptive. Quality sleep is essential for health, as the Mayo Clinic notes that sleeping less than seven hours can lead to weight gain, diabetes, high blood pressure, and depression. This time change is predictable, so here are some tips to ease the transition when daylight saving time ends:

Limit Caffeine: Caffeine can interfere with your sleep quality. Try to reduce the intake in the hours leading up to bedtime.

Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises. This signals to your body that it’s time to wind down.

Keep Your Sleep Environment Comfortable: Ensure your bedroom is conducive to sleep—cool, dark, and quiet. Consider using blackout curtains and white noise machines if necessary.

Be Mindful of Naps: If you’re feeling extra tired after the time change, short naps (20-30 minutes) can be refreshing. Just avoid long naps close to bedtime to prevent disrupting your sleep schedule.

Consistency is Key: Try to stick to the same sleep and wake times every day, even on weekends. This helps regulate your body’s internal clock.

Consider Natural Light Exposure: In the morning, expose yourself to natural light as soon as possible. This helps reset your internal clock and boost your mood.

Stay Active During the Day: Regular physical activity can promote better sleep, as long as it’s not done too close to bedtime. Aim for at least 30 minutes of moderate exercise most days.

Limit Screen Time Before Bed: Blue light from screens can interfere with melatonin production and disrupt your sleep. Try to avoid screens for at least an hour before bedtime.

Practice Mindfulness or Meditation: Incorporating mindfulness techniques or meditation into your routine can help reduce stress and promote relaxation, making it easier to fall asleep.

By implementing these tips, you can help mitigate the effects of the time change and improve your overall sleep quality.

We are constantly impressed by the performance of our teams. Your hard work and dedication are reasons why we are achieving the high goals we have set for StoneRiver! During November, we want to thank you each week with Thankful Thursdays! Be on the lookout for something special coming your way every Thursday in November.

Thanksgiving in America is one of the most cherished holidays, celebrated every year on the fourth Thursday in November (which falls on November 26 in 2026). It’s hard to think of a holiday steeped in more tradition! This special day brings together family and friends for delicious food and fun football games. What makes Thanksgiving unique is that it doesn’t involve gift-giving – instead, it’s all about taking a moment to appreciate the blessings in our lives and share gratitude for what we have.

Why We Love Thanksgiving

The food – Thanksgiving dinner is the star of this holiday. Turkey, mashed potatoes, buttered vegetables, and warm pumpkin pie are classics, but honestly, anything goes.

Family and Friends

Thanksgiving is a time when friends and family gather to express gratitude. For some people, it’s an occasion to be with family they don’t see often. For others, it’s a time to get all their friends (Friendsgiving!) together for food and fun.

Four-Day Weekend

Many look forward to their extended holiday weekend right around the time Halloween ends. Thanksgiving Day starts a mini work/school vacation that also includes Black Friday and Small Business Saturday.