Whether you love it or dread it, Daylight Saving Time is just around the corner. This annual shift, happening on the second Sunday of March, moves our clocks forward by one hour, giving us more daylight in the evening. While the change is meant to help us make better use of natural light, it can disrupt sleep schedules and leave us feeling groggy.
How Losing an Hour Affects Your Sleep
An hour might not seem like much, but it can significantly impact your body’s internal clock, also known as the circadian rhythm. Our sleep-wake cycle relies on a balance of light and darkness, and suddenly shifting that balance can lead to trouble falling asleep, daytime drowsiness, and even mood changes. Research shows that many people experience sleep disruptions for days after daylight saving time begins, losing an average of 40 minutes per night. With some preparation, you can ease the transition and get back to restful sleep faster.
Simple Strategies for a Smoother Transition
Gradually Adjust Your Schedule Instead of an abrupt change, start adjusting your sleep routine a few days before daylight saving time begins. Go to bed 15 to 20 minutes earlier each night leading up to the time change. This small shift will help your body acclimate more smoothly.
Prioritize a Consistent Sleep Routine Sticking to a set bedtime and wake-up time, even on weekends, reinforces your body’s natural rhythm. Aim for at least seven hours of sleep per night to feel your best.
Let Natural Light Work for You Exposure to natural daylight helps regulate your sleep cycle. Spend time outdoors in the morning to signal to your body that it’s time to be awake. A short walk or even opening your curtains first thing in the morning can help.
Be Mindful of Caffeine Intake If you rely on caffeine to get through the day, try cutting back in the afternoon. Consuming coffee or energy drinks within six hours of bedtime can make it harder to fall asleep, especially when adjusting to a new schedule.
Avoid Long Naps Feeling tired from the time change? A nap might be tempting, but keeping naps under 20 minutes will prevent them from interfering with your nighttime sleep.
Need Help with Sleep? We’re Here for You
If you find yourself struggling with sleep well beyond daylight saving time, it may be time to seek professional guidance. Our Sleep Center provides expert evaluations and treatments to help you rest better year-round. Contact your provider today to learn more about sleep solutions that fit your needs.
Stay Healthy and Well-Rested
Daylight saving time doesn’t have to be a struggle. By making small adjustments and prioritizing good sleep habits, you can embrace the longer days feeling refreshed and ready for spring.
Family Health Care of Siouxland is dedicated to keeping you and your family healthy in every season. Visit our website or call to schedule an appointment today.