How do I get myself to go to sleep when time changes Nov 4th?
We recommend that you start adjusting your sleep time by 15-20 min 5-6 days prior to time change. So go to bed 15 min later each day and wake up about 15 min earlier from about 5-6 days prior to time change to adjust to the hour being gained.
After time change has happened, if you are still having difficulty- you can try using low dose melatonin an hour or so before your actual bedtime to adjust your sleep wake cycle for 3-5 days if needed. This is essentially a similar principle used in adjusting to jetlag.
Does light exposure help?
If there is no sunshine then expose yourself to bright lights, this will have a similar effect. A light box or desk lamp can also reset your circadian rhythms. Bright light therapy is also helpful in minimizing seasonal affective disorder.