Adjusting to Daylight Saving Time: A Sleep Specialist's Guide
This practice of moving clocks around is often a topic of discussion when it comes to our sleep and our overall daily functioning.
Daylight saving time was first implemented during World War I as an attempt to conserve energy. The idea was simple: shift the clocks forward during the warmer months to maximize natural daylight, thus reducing the need for artificial light in the evenings. Come colder months, we revert back to standard time. In essence, it's an attempt to make the most of the daylight during different seasons of the year.
But, what does this mean for our bodies, particularly our sleep?
Our bodies operate on an internal clock commonly known as the circadian rhythm, which controls our sleep-wake cycle. This rhythm is finely tuned to the 24-hour day and relies heavily on cues from the environment, especially light and darkness. So when we abruptly change our clocks, it can throw off our internal rhythms, leading to feelings of fatigue and disorientation.
The transition into standard time in November often means that it gets darker earlier in the evening. While this might seem like a perfect setup for an early bedtime, many of us find it challenging to adjust. The sudden change can make it difficult for us to fall asleep at the right time, leading to fewer hours of restful sleep.
What Can Sleepers Do to Get Through This?
Fortunately, there are a few strategies that can help minimize the effects of this time change on your sleep and overall feeling of restfulness:
Prepare in Advance: Start adjusting your bedtime a few days before the time change. Gradually shift your schedule by going to bed and waking up 15 minutes earlier each day. This will help your body adjust more smoothly.
Get Plenty of Morning Light: Exposure to natural light in the morning helps reset your circadian rhythm. Even a short walk outside in the morning can make a big difference.
Avoid Evening Exposure to Bright Light: As daylight saving ends, resist the temptation to turn on lots of lights in the evening. The brightness can confuse your internal clock and make it harder for you to fall asleep.
Stick to a Regular Sleep Schedule: Consistent bedtimes and wake times can help your body adjust to the new schedule. Try to keep the same sleep schedule on weekdays and weekends.
Create a Restful Sleep Environment: Keep your bedroom dark, quiet, and cool. Consider using shades or curtains that block light and a white noise machine to mask any disruptive noises.
The transition into and out of daylight saving time can be a bit disorienting, but with a bit of preparation and some smart habits, you can minimize its impact on your sleep and continue feeling rested throughout the day. Remember, sleep is not just about quantity, but quality as well. So this November, take some time to prioritize your sleep – your body and mind will thank you!
