We finally made it through winter! Goodbye to the short, dark days and hello to long and sunny ones. Get ready for more time outside, better weather, and most importantly, sunshine.
On March 10 we spring forward, which means that we’ll have to set our clocks forward by one hour. Although this seems like a simple and welcome adjustment, it can greatly impact your daily routine. Specifically, it can mess with your sleep.
Why do we have Daylight Savings Time?
Daylight Savings Time was proposed during World War I as a way to save energy. The idea was that by shifting daylight hours to later in the day, people would use less artificial lighting, thus conserving energy for the war effort.
Today, the rationale for Daylight Savings Time includes such benefits as its purported role in reducing traffic accidents, improving health, and even boosting the economy by encouraging more outdoor activities.
How does Daylight Savings Time affect sleep?
One common effect of the transition is disruption of our sleep patterns. The human body has a natural circadian rhythm, an internal clock that regulates our sleep-wake cycle. When this rhythm is disrupted, as it is when we change our schedules because of Daylight Savings Time, it can take days or even weeks for our bodies to adjust.
Most people find it easier to “fall back” in early November -- when Daylight Savings Time ends and we gain an hour of sleep. When Daylight Savings Time begins in March, it’s hard to suddenly shift to falling asleep an hour earlier than usual and waking up an hour earlier.
Tips for Adjusting to Daylight Savings Time
While the effects of Daylight Savings Time on our sleep can be challenging, there are several helpful strategies to implement to make the transition easier.
Gradually shift your bedtime. In the days before Daylight Savings Time, turn in 15 to 30 minutes earlier each night to help your body adjust more gradually to the new bedtime.
Try natural sleep aids. Natural sleep aids like melatonin, theanine, and cannabinoids like CBD and THC can help your body return to a state of balance. These aids usually come in the form of gummies or capsules to permit convenient dosing.
Limit exposure to screens. The blue light emitted by screens may disrupt your body's production of melatonin, a hormone that regulates sleep. Try to limit your exposure to screens especially in the hour before bedtime.
Create a relaxing bedtime routine. Establishing a relaxing bedtime routine tells your body that it's time to wind down and prepare for sleep. This routine may include such activities as reading, taking a warm bath, or deep breathing and meditation.
Expose yourself to bright light in the morning. Exposing yourself to bright light first thing in the morning can help reset your body's internal clock and improve the quality of your sleep. Try to spend some time outside in the morning, or use a light therapy lamp if you can't get outside.
Spring Forward Successfully
Daylight Savings Time can have a significant impact on our sleep patterns, leading to disrupted sleep that can negatively affect our quality of life. By paying attention to our sleep habits and trying these tips, we can adjust to Daylight Savings Time without losing too much sleep.
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