Daylight Saving Time (DST) begins in 11 days from the time that this post is published, and experts say there is no time like the present to start thinking about how to adjust your sleep behaviors to minimize disruption.
Dustin Cotliar, MD, MPH, is a board-certified emergency medicine physician and sleep medicine specialist. He shared in a recent publication that the transitions between standard time and daylight saving time can pose serious challenges to your sleep and that “a lack of sleep caused by the time change can affect thinking, decision-making, and productivity…and short-term risk of heart attacks, stroke, traffic accidents, emergency room visits, and serious mood disturbances.” But fear not, says Dr. Cotliar, developing a plan to cope with the time change can reduce its impact on your sleep and overall wellness. Here are some tips to help you out!
Gradually Adjust Your Schedule – You can get ready to “spring forward” in March by gradually shifting your schedule in the week leading up to the time change. The American Academy of Sleep Medicine advises trying to slowly adjust your schedule Trusted Source American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source by going to bed around 15-20 minutes earlier each day. The timing of other daily activities, such as meals and exercise, can also be gradually adjusted forward. By making these small changes in advance,, you begin daylight saving time having already started to acclimate to the new time on the clock.
Sleep Well Beforehand – An important step in preparing for daylight saving time is getting quality sleep beforehand. If you’re already sleep deprived when it’s time to change the clocks, it can exacerbate the impact Trusted Source American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source of losing an hour when you spring forward. Getting extra sleep beforehand can help you build up a “sleep bank” to better cope with the switch to daylight saving time. Studies have found that banking sleep before short periods of reduced sleep can help blunt the impact of sleep deprivation on thinking Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and motor skills. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source
Consider Relaxation Techniques – At any time of year, relaxation methods, ranging from basic deep breathing to mindfulness meditation, can bring calm to your mind and body and make it easier to smoothly transition into sleep. In the week before the shift to daylight saving time, you can apply these techniques as you adjust your bedtime earlier. Relaxation methods may also come in handy if you find that you’ve woken up in the middle of the night because of a disrupted sleep schedule.
Set Your Clocks Before Bed – Although the time change doesn’t officially occur until 2 a.m., set your watch and household clocks to the new time before you go to bed. This helps you hit the ground running and avoid any timing mishaps on Sunday. Most cell phones and electronic devices automatically change to daylight saving time overnight. If your devices don’t automatically update, make sure to adjust them before bed.
Prioritize Daylight Exposure – Light is the central driver of circadian rhythm, so finding time for daylight exposure on the days following the change to daylight saving time can help your body’s internal clock get used to the new timing of daylight and darkness. Natural light has the most powerful effect Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source on our circadian rhythm. Even on a cloudy day, natural light has a dramatically larger effect on circadian rhythm than artificial indoor lighting. To decrease sleep disruptions after the switch to daylight saving time, make a plan for Sunday to go outside, ideally in the morning, and get sun exposure. If you live in a cold climate that makes being outside difficult, open your curtains and sit near a window to take in a meaningful dose of natural light.
Take Precautions in Case of Sleep Disruption – With the right preparation, you can reduce the chances that you’ll suffer sleeping problems because of the switch to daylight saving time. Nevertheless, it’s wise to take precautionary measures in case your sleep is affected. Try not to overload your schedule on the Sunday or Monday after the time shift in case you’re suffering from daytime sleepiness. If possible, schedule important meetings or events for later in the week when you’ve had more time to adjust. It’s also best to avoid long drives right after the time change because of the dangers of drowsy driving.
Upgrade Your Sleep Hygiene – It’s much easier to get consistent sleep if you have healthy habits and a bedroom environment that is conducive to sleep. These are known collectively as sleep hygiene, and upgrading your sleep hygiene can pay dividends during daylight saving time and throughout the year. A quick start guide to sleep hygiene is available at https://www.sleepfoundation.org/sleep-hygiene
Strategic Napping – If you are grappling with significant daytime sleepiness after switching to daylight saving time, a short nap may help. Keeping a nap under 20 minutes can boost your alertness without causing grogginess after you wake up. Naps are best in the early afternoon when you are most likely to have a dip in energy. Avoid napping too late in the afternoon or evening because that can make it harder to fall asleep at night, exacerbating misalignment of your sleep schedule.