NEW YORK, Oct. 5, 2026 — Dr. Pedram Navab, author of The Alchemy of Sleep: The Science, Mystery & Magic of a Good Night’s Rest (Shambhala Publications; November 2026; Paperback; ISBN: 9781645474777), draws on his expertise as a neurologist, sleep medicine specialist, and integrative medicine practitioner to offer the following tips for transitioning to the upcoming time change.
1. Keep your wake time steady. If you wake early after the change, avoid sleeping far into the morning to compensate.
2. Use light deliberately. Get outside after waking and seek some daylight in the afternoon as evenings become darker. Dim bright lights and screens before bed.
3. Let sleepiness guide bedtime. Don’t force an earlier bedtime just because the clock says it’s time. For people who are sensitive to schedule changes, shifting sleep and mealtimes 15-20 minutes later over a few days is an option.
4. Watch the evening commute. Darkness arrives earlier on the clock, so use extra caution when driving or walking home.
Dr. Navab emphasizes, “The clock gives you an extra hour, but your brain doesn’t read the clock. Light, wake time, and daily habits tell your body when it’s time to sleep.”
In The Alchemy of Sleep, Dr. Pedram Navab stresses the fundamental importance of sleep — to physical, mental, and emotional health, public safety, productivity, creativity, relationships, and spiritual well-being. Dr. Navab encourages people to view sleep as an integral part of waking life and a bridge to worlds beyond it.