Daylight Saving Time may light up our lives, but the time change can wreak havoc on our sleep routine. Managing editor Tami Roleff offers these tips to help you better adapt, so that moving your clock ahead doesn’t put your slumber behind…
Losing an hour due to Daylight Saving Time can really disrupt your sleep. But there are a few steps you can take to help minimize the disruption.
Maintain your schedule. Make sure to stick to getting 7 to 9 hours of sleep every night. Even if the day will be an hour shorter, work your way backwards from the time you’ll have to wake up and set your bedtime accordingly. Getting the full amount of rest for the night will help your body adjust to the time change. Don’t stay up later than usual or sleep in longer based on the time change.
Get enough daylight. Light helps increase serotonin in the brain, which helps you to wake up naturally in the morning. Try to get exposure to sunlight early in the morning or at least during an afternoon walk.
Avoid eating late. Eating late in the evening or close to bedtime can actually disrupt your sleep, so plan to finish your meals and snacks at least 2 to 3 hours before your bedtime. Also, limit caffeine intake to the morning and don’t consume alcohol after early evening.
Set the right environment. Be sure to set up your bedroom and sleeping environment in a way that is conducive to good sleep by doing the following:
- Avoid exercise before bed
- Put away electronic devices at least an hour before you plan to go to sleep
- Create a relaxing bedtime ritual like taking a bath or reading a book
- Make sure your room is dark, quiet, and cool at night
Adjusting to the time change is not always easy, but with a little planning, your body clock will be back on schedule before you know it.
