Tips to Prepare for Daylight Saving Time Sleep Loss
Daylight Saving Time is just around the corner, and that means we’re about to lose an hour of sleep. On Sunday, March 10, at 2 a.m., clocks in most of the United States and many other countries will move forward one hour and stay there for nearly eight months of daylight saving time. While this time change may leave us feeling a bit groggy, there are ways to prepare and minimize the impact on our sleep and overall health.
Dr. Beth Ann Malow, a neurology and pediatrics professor at the Vanderbilt University Medical Center, explains that this time change can have a jolting effect on our system, which can affect our sleep and overall well-being. Good sleep is crucial for our health in various ways, including its impact on our weight, mood, heart, lungs, and brain.
To make the shift less challenging, experts recommend actively preparing for the adjustment. Dr. Charles Czeisler, chief of sleep medicine at Brigham and Women’s Hospital, suggests going to bed and waking up a little earlier than usual in the days leading up to the time change. This helps prepare your body for the hour you will lose. Additionally, avoiding afternoon caffeine and naps during this transition can increase your ability to fall asleep at night.
Dr. Erin Flynn-Evans, a sleep expert and consultant to the American Academy of Sleep Medicine (AASM), emphasizes the importance of prioritizing bedtime during this period. Our bodies naturally want to sleep in later relative to the clock after the time change. By going to bed early enough to allow for a full night of sleep, we can avoid chronic sleep deprivation on top of the shift we’re experiencing. Bedtime routines aren’t just for children; adults can benefit from them too, especially during this week.
Adjusting other daily routines that serve as time cues for your body, such as mealtimes, can also help you get into the new rhythm. According to the AASM, these changes can assist in adapting to the time change more smoothly.
Maximizing morning light and minimizing evening light is another way to help your internal clock adjust to this disruption. Sunlight plays a vital role in regulating our body clock or circadian rhythm. Dr. Shelby Harris, a sleep expert, recommends spending time outdoors on the Sunday when the clocks change. Even a gentle walk or some light exercise can make a difference. The AASM also suggests heading outdoors for early morning sunlight the week after the time change. If you can’t make it outside, keeping shades and curtains open for natural morning light can give you a head start on waking up earlier.
Incorporating these tips into your routine can make the transition to Daylight Saving Time a little smoother. So, take control of your sleep and prioritize your health during this period of adjustment. Remember, a good night’s sleep is essential for your overall well-being.
Sources:
– CBS News
