Daylight saving time, the practice that throws our sleep schedules all out of whack, ends Sunday, November 1 at 2 a.m. The clocks will “fall back” one hour.

We’ll be gaining precious minutes, but turning back time can still disrupt our circadian rhythm, the “internal clock” responsible for regulating sleep. It can take up to a week for our bodies to adjust to the time change, Harvard Health reported.

Here are a few ways to ensure enough Z’s:

• Keep a normal bedtime. An extra hour shouldn’t mean 60 more minutes to binge-watch another episode of “Game of Thrones.” Sleep experts recommend aiming for a similar bedtime each night and wakeup time each day.
• Exercise. Research shows regular physical activity can help with a better night’s sleep. Run it out to get that rest.
• Limit caffeine and alcohol. Nightcaps and extra cups of coffee wreak havoc on sleep. Try to keep the consumption to a minimum before bed.
• Get out of bed. Staying in bed when we’re tossing and turning can result in the brain associating the sleep haven with staying awake. Get out of bed after 20 to 30 minutes of alertness in order to prevent that from happening, clinical psychologist Steve Orma previously told HuffPost.

Looking for more? Try one of these 31 tips to get better sleep. Sweet dreams!

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