6 tips to get better sleep during daylight saving time
Daylight saving time begins at 2 a.m. March 10 and the clocks will spring forward an hour.
Springing forward means you lose an hour of sleep.
Practitioners like Dr. Harriet Lemberger-Schor, primary care and family medicine physician at Mercy Health’s Howland Primary Care say this can hurt your sleep schedule.
“Even just an hour change can throw off our circadian rhythm and disrupt sleep,” she said.
While the anticipation of extra sunlight in the evening is welcomed after a long winter, the time change can impact sleep patterns and routines.
“Studies conducted by the American Academy of Sleep Medicine have shown that approximately 63% of Americans would prefer to eliminate daylight saving time and more than half report feeling tired after the change,” said Dr. Lemberger-Schor. “This is because our bodies rely on our own internal clocks that tell our bodies when it’s time to go to sleep and when it’s time to wake up.”
Dr. Lemberger-Schor said there are steps you can take to prepare for the change and reduce the impact springing forward can have on your sleep.
Getting better sleep during daylight saving time
Doctors recommend keeping your room dark, quiet and cool to get the best sleep.
“On average, it’s best to get at least seven to eight hours of sleep each night,” said Dr. Lemberger-Schor. “However, a sleep routine isn’t just about length of time. It’s also about making sure you have the right environment to encourage a good night’s rest, as well as positive habits that boost quality of sleep.”
Here are her tips to ease the transition into daylight saving time:
- Gradually adjust your schedule. Start by going to bed 15-20 minutes earlier a few days before the time change. Avoiding screens and dimming lights in the later part of the evening will help by prompting your brain to release melatonin, which initiates a sense of sleepiness.
- Establish a regular, relaxing bedtime ritual for optimal sleep. Being exhausted is not the same as being sleepy. Physical exhaustion requires time to relax and unwind, which should be done prior to heading to bed. Consider adding a meditation, breathing ro relaxation routine to your bedtime rituals to help your mind transition to sleep. It’s important to sleep well in the nights leading up to the daylight saving transition in order to minimize sleep disruptions.
- Rise and shine at the same time, even on the weekends, and seek sunlight. Even though you may not feel like getting up at the same time you would for work or school on a Saturday, a fixed routine helps your body regulate its sleep pattern and get the most out of the hours you sleep. Exposing yourself to as much sunlight as possible during early morning hours also helps. Try to get outside or open your curtains during the day to see as much natural light as possible.
- Avoid long naps. As luxurious as napping sounds, long naps can dramatically affect the quality of your nighttime sleep. If you need to nap, try limiting it to 15–20 minutes in the late morning or early afternoon.
- Exercise regularly. Even moderate exercise, such as walking for 30 minutes three times a week, can help you sleep better. Just be sure you finish 2–3 hours before bedtime. Exercise raises body temperature which can interfere with falling asleep.
- Watch what you drink and eat before bedtime. Avoid caffeine after 5 p.m., as well as alcohol, as both can disrupt your sleep. Proper nutrition is also important to our sleep, which makes a balanced diet key to managing sleep transitions. If you are hungry close to bedtime, consider eating small snacks, not large meals.
Light can also affect your ability to fall asleep.
It’s recommended to avoid electronics especially in the last two hours before going to bed.
Mercy Health said if you’re still struggling to get enough sleep a few weeks past the time change or feel like a lack of sleep is disrupting your daily routine, it might be time to be evaluated further.
Learn more about the sleep medicine services offered at Mercy Health.
