By falen Mar 15, 2021 A lot of people have trouble falling asleep on time after we spring forward. But here are five things that can help you adjust . . . 1. Get some exercise today. Even a brisk walk can help your body crave sleep a little more and compensate for that extra hour. Just don't do it too late in the day. The Better Sleep Council says no later than two hours before bedtime. 2. Skip that extra cup of coffee later in the day. Caffeine stays in your body up to 12 hours. And even if you swear it doesn't affect your sleep, it won't hurt to cut yourself off a little early.