Most of us look forward to springtime, but not to losing the hour of sleep when clocks spring forward. Every spring, clocks are pushed forward one hour from 2:00am to 3:00am to start Daylight Saving Time. Even though clocks only change by an hour, the effects can be noticeable! The average person sleeps 40 minutes less the night following the springtime change than they do on a typical night. Your body’s internal clock may be thrown off course, which can affect how much sleep-inducing melatonin is released and when. While the majority of people will adjust within a couple of days, some unlucky ones will end up suffering for an entire week.
If you are one of the unlucky ones, here are some tips to help with the time adjustment:
Seek Sunshine
Letting natural light come into your bedroom in the morning aids in greater alertness upon awakening. Try to catch some more rays after you wake up. While some delay in your circadian rhythm after Daylight Saving Time is inevitable, you can use natural sunlight to get your body clock as closely in tune with the sun clock as possible. Aim for 15 minutes of sunlight first thing in the morning. Actually getting outside is best, but even sitting next to the window while you drink your morning coffee or tea will do the trick!
Avoid Long Naps
Resting your eyes mid-day is tempting, especially if you’re feeling the effects of the time change. But avoiding naps is key for adjusting since long daytime naps could make it harder for you to get a full night’s sleep. If you have to take them, take it early in the afternoon and for no longer than 20 minutes.
Keep Your Regular Sleep Schedule
Continue to go to bed and wake up at the same time each day, even on the weekends! This helps your body regulate its sleep patterns and get the most out of the hours you sleep. Although sleeping in can help you feel more rested in the short-term, it causes difficulty falling asleep and waking up during the week. Getting out of bed at the same time every morning is the single best way to improve sleep and wake functioning.
Enjoy the Longer Evenings
The best part about spring and daylight saving time is that the days are longer. Take advantage and try going for an evening walk or do some physical activity outside. This will help expend some of your energy before bed and give you a better nights sleep. Just be sure not to exercise too close to your bedtime – it’s best to allow at least two hours to “cool down” from exercise before going to bed.
Within a few days, you should adjust to the new time schedule naturally as your circadian rhythm catches up to your new reality. How this change in time actually affects you depends on your own personal health, sleep habits, and lifestyle. Be sure check out our Thursday Series tomorrow to see how you can Spring Clean Your Night Routine!
~Paulina Le
Health Fitness Specialist
Sources:
- https://www.medicalwesthospital.org/spring-forward-time-change-sleep.php