Sure enough, every spring forward and fall back my internal clock does not adjust voluntarily. I don't use an alarm to wake up, my body just knows it's time to wake up as it did the day before and the day before that. It was something that kicked in after kids and being on high alert for so many nights! But toss in a time change and Hello! everything misfires! Every year it seems to take a week more to reorient myself. I go through the first week or so dazed, tired and not completely in the moment! It's like jet lag without the fun trip. Bedtime comes and I'm exhausted. I fall asleep almost immediately and wake up 3 hours later staring at my ceiling fan. While this years fall back change has triggered all the same time issues for me, I found a handy tool from yoga that helps!
Forward folds. They calm the nervous system and seem to do the trick for me lately. From lying on my back in bed, I sit up with my legs extended. I take a deep breath in and then blow it out while lowering my head down toward my knees. I bend my knees a lot to let my belly rest on my thighs. My hands are resting next to my legs.Then I gently release my head down allowing for a stretch from the base of my skull and all along my spine/back. It's here i feel all the tension that's built up along my spine start to "talk" to me and I'm very careful to notice it releasing but not let it be painful. I relax here for at least 5 longs breaths, then slowly (and i mean slowly) roll down to my back. Ahhh, that just really makes me sleepy and ready to drift back off to slumber. If I find my thoughts start to invade this peaceful trance I created, I take another forward bend. It's also good to do these before I go to bed, but when I am exhausted, I just want to hit the pillow! That's why I'm up at 3am doing forward folds. It's a process.