Most of us look forward to springtime, but not to losing an hour of sleep when the clocks spring forward.
Spring kicks off daylight saving time, which means clocks get turned ahead one hour. And losing that hour of sleep can affect your productivity, concentration, and physical and mental health.
The good news is that there are things you can do now and year-round to minimize the effects of springing forward. Read on to learn more.
How to cope with daylight saving time
It's important to keep sleeping patterns the same during the change to daylight saving time. Here are a few tips for doing that:
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Start getting to bed earlier
If daylight saving doesn’t sneak up on you, you can ease your body into the time change by starting your nighttime routine 15 minutes earlier in the days leading up to the time change. If you’re a parent, this can be especially helpful for small children, who often feel the effects of the time change more than adults.
Then, turn your clocks forward Saturday morning instead of Sunday morning, living your day based on that schedule. Allowing two days, rather than a single day before the start of the week, can ease the biological transition (your circadian rhythm) to the new time. You can even use a similar strategy if you’re traveling and expect to get jet lagged.
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Be consistent with your wake-up times
Even if you miss the opportunity to get to bed earlier, wake up at the same time in the morning. This applies to every day of the year, including the first Sunday of daylight saving.
Waking up at the same time every day helps keep your sleep cycle more regular. While sleeping in can help you feel more rested in the short-term, it causes difficulties falling asleep and waking up during the week. In fact, getting out of bed at the same time every morning is the single best way to improve sleep and wake functioning.
A consistent sleep schedule based on a single pre-determined rise time will help you feel more rested throughout the entire year. Also, getting up at the same time is far more important than going to bed at the same time, though consistency on bedtime is also important.
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Enjoy the longer evenings
One great perk about spring and daylight saving time is that there is more sunlight in the evenings. Enjoy the natural lighting outside or indoors with your curtains open. Sunlight helps naturally reset your body clock. Letting natural light come into your bedroom in the morning also aids in greater alertness upon awakening.
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Exercise
Being physically active is good for your health and it can help you sleep better, too. Go for a walk or run outdoors during daylight where you are exposed to natural sunlight. But try to avoid working out too close to your bedtime. It’s best if you can allow at least two hours to "cool down" from exercise before going to bed.
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Be mindful of what and when you eat and drink
Eat dinner earlier in the evening to help your body prepare for bedtime. Try to avoid spicy or fatty foods, especially as bedtime is approaching. They can lead to indigestion and insomnia. Avoid caffeine and alcohol later in the day so you fall asleep more easily.
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Reduce screen time
Television, tablets and phones may help you unwind for the evening, but they can stimulate your brain and actually make it harder to fall asleep. As a part of practicing good sleep hygiene, try to avoid handheld screens and computer displays at least two hours before bed, and avoid television at least an hour before bedtime.
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If you have sleep issues beyond spring, talk with an expert
Having your sleep disrupted by daylight saving time is one thing, but if you have trouble sleeping well even when clock changes aren’t involved, it may be time to talk with a primary care doctor. Primary care doctors can diagnose and treat hundreds of conditions and can refer you to a sleep specialist if needed.