An extra hour in bed sounds great — until Monday morning arrives and getting up is a struggle. For those who found past clock changes have resulted in reaching for an extra cup of coffee (or two) in the afternoon, a little preparation could help. Starting now.

Across most of the US, clocks fall back on Sunday, November 1. But this time shift can disrupt the body's internal clock, making it hard to feel your usual levels of energized.

Sleep expert Dr. Lindsay Browning recommends easing into the change. "It can be difficult to change our circadian rhythm by this hour in one go," she says, "which is why it’s helpful to gently move the body to the new sleep and wake time gradually over a few days before the clocks change." Here's how shifting your bedtime now can make that Monday alarm a bit easier to face.

The trick is to make small changes now rather than trying to catch up on sleep come Monday. Moving your bedtime by 15–20 minutes each night can help your body adjust gradually, making the clock switch a little less jarring.

Here’s when to go to bed tonight, Friday and Saturday to give yourself the best chance of waking up feeling refreshed on Monday.

Your smartphone might adapt to the clock change automatically, but it can take a little while for your body clock to catch up. Dr Lindsay Browning, sleep expert at TroubleSleeping.co.uk , explains the science behind this shift.

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