How To Adjust for Daylight Saving Time: Expert Tips for Better Sleep and More Energy
Learn how to tweak your schedule to make 'falling back' and 'springing forward' easier
We all want to get a good night’s sleep. But with daylight saving time—losing an hour in the spring and gaining an hour in the fall—it can be difficult to feel well rested. That’s because it takes time for your internal body clock to re-sync.. Here, experts share how to adjust for daylight saving time and provide tips for better sleep.
What is daylight saving time?
Daylight saving time (DST) is the period between March and November when most people in the US set their clocks forward one hour. Daylight saving time starts the second Sunday in March when we “spring forward” and ends the first Sunday in November when we “fall back”.
You gain an hour the day the clocks change in the fall, which allows more daylight during winter mornings, and lose an hour the day the clocks change in the spring, which accounts for more daylight at night during the summer months. Hawaii and Arizona are the only states that don’t observe the change in time.
How daylight saving time affects sleep
The hour shift in either direction can affect your sleep patterns. “Gaining or losing an hour might interfere with your circadian rhythm, which regulates your sleep-wake cycle,” explains Danielle Wall, MD, medical advisor at Sit n’ Sleep.
While you may initially feel more rested after gaining an hour of sleep in the fall, Alexandra Stratyner, PhD, a psychologist at Stratyner and Associates, warns that waking up groggy from the additional hour is possible. “Your body is accustomed to getting up and going to bed at a specific time,” she says.
For some, the time change can cause earlier or later waking than normal and sleep deprivation during the night. “Most people require around a week to become used to the time shift,” says. Dr. Wall. “However, it may vary depending on the individual and other factors, including chronic sleep issues.”
But the time shift does more than just disrupt your sleep. Daylight saving time can also affect your metabolism, trigger headaches, increase the risk of fatal car accidents and even up the odds of a heart attack in the week following the time change. Which is all the more reason why learning how to better adjust to daylight saving time is so important.
How to adjust your schedule for daylight saving time
It’s always best to prepare ahead of time for the start or end of daylight saving time. This year, you gain an hour and “fall back” on Sunday, November 3, at 2 am local time. Besides transitioning your sleep schedule (going to bed and waking up 10-15 minutes earlier each day in the week leading up to that day), experts share other easy habits to help you get the best night’s sleep and stay healthy.
Start your day with natural light
One of the best ways to control your circadian rhythm is to expose yourself to natural light first thing in the morning, which can help reset your body’s internal clock, explains Dr. Wall. Going outside throughout the day will also help keep you awake and alert.
For even more mental clarity, the American Academy of Sleep Medicine (AASM) suggests limiting light exposure during the evening. This will help you sleep better and wake up refreshed. That includes artificial light from screens. “Avoid using bright displays for at least an hour before bed because they can disrupt melatonin generation and cause sleep delays,” adds Dr. Wall.
Temporarily avoid naps
If you follow a routine bedtime and wake time, avoid naps (at least temporarily as you adjust). “Don’t nap during the day. But if you have to, do it for no more than 20-30 minutes,” says Stratyner.
Why is it ill-advised to hit the snooze button mid-day? Taking naps during the day can make it harder to fall asleep at night, which ultimately further disrupts your sleep schedule.
Eat protein with breakfast
A 2022 study from the University of California, Berkeley looked at the factors that induce grogginess in the morning—including the type of breakfast we eat. Researchers found that those who consumed a sugar-filled breakfast had a harder time staying alert during the day. In contrast, those who ate a high-carbohydrate breakfast with a small amount of protein maintained their alertness all day.
Some great carb-protein combos include Greek yogurt with granola and fresh berries, whole grain toast with avocado and a fried egg and oatmeal with almond butter and chia seeds.
Scale back on caffeine and alcohol
Additionally, Stratyner suggests skipping caffeine-heavy foods and drinks and avoiding the consumption of alcohol at bedtime. “These types of beverages can interfere with sleep,” she says.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
