In the weeks and days leading up to time changes, you can ease yourself into the transition with these 5 simple steps:
1. WAKE UP A LITTLE EARLIER
Two to three days before the transition between Standard Time and Daylight Savings Time, wake up 15-20 minutes earlier than usual. Then, on the Saturday before the time change, set your alarm clock back by an additional 15-20 minutes. Waking up a little early ahead of time can make for a smoother transition when the time change occurs.
2. GET OUTSIDE
Since natural light is a driving force behind our circadian rhythms, exposure to sunlight can alleviate feelings of fatigue during the day of the time change. Spending time outside during the day also suppresses the production of melatonin, a hormone released in the evening to help you feel tired and ready for bed.
3. SLEEP HYGIENE
Sleep hygiene refers to practices that can influence sleep for better or for worse. In order to ease the transition of the time change, you should avoid caffeine up to four hours before bedtime. Also, refrain from consuming alcohol before bed. While drinking can cause you to feel sleepy initially, alcohol also causes sleep disruptions and leads to poor sleep quality. Heavy dinners and snacks before bedtime can also negatively affect how well you sleep at night.
4. SLEEP ROUTINE
Going to bed and waking up at the same time each day – including the weekends – is a healthy sleep hygiene practice that can also prepare you for time changes. Make sure you get at least seven hours of sleep each night before and after transitioning to Daylight Savings Time.
5. MINDFUL NAPPING
People who experience sleep debt as a result of DST may find some relief by taking short naps during the day. These naps should never exceed 20 minutes in length; otherwise, you may wake up feeling groggy. Rather than adjusting your wake-up time on Sunday morning immediately following a time change, consider a nap that afternoon instead.
Sleep is an important aspect of your overall health – your body and mind rest and refresh while you sleep. If you have continued difficulty getting a good night’s rest, book an appointment with one of our expert therapists to help identify the problem and find solutions. We’re here to help you get the rest you need!
