Love it or hate it, Daylight Saving Time is a thing. And now that it's March, the start of Daylight Saving Time (DST) is fast approaching. That's when we all lose an hour sleep. It happens on Sunday, March 9 at 2 a.m. local time. While the clock "springs ahead," there is one obvious advantage: we get more sunlight.
Sleep experts have long advocated for changes. They have found that time shift can lead to "sleep disturbances, increased fatigue and even a heightened risk of heart attack and strokes," according to Dr. James A. Rowley, president of the American Academy of Sleep Medicine. A 2020 sleep study found "significant risk elevation" tied to DST.
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For now, there's no escaping it. The time change is happening on Sunday. But there are tangible actions you can take to ease the adjustment of losing an hour sleep.
1. Follow the morning light.
Photo by Hans-Jurgen Mager on UnsplashThe impact of light on sleep and human circadian rhythms is well documented, and one of the most common tips from experts is to use natural morning light to help you in the adjustment. That means go outside first thing in the morning for at least a few days leading up to the time change on March 9. Regularly go outside as much as possible in the mornings to keep your body in sync with DST, all the way until we fall back again in November.
2. Make gradual adjustments to your sleep schedule.
Photo by Shane on UnsplashIf you go to bed just 15 or 30 minutes earlier each night, for a few nights before the change, your body will more naturally adjust to the new time. Some advise going to be bed an hour early the night before the change takes effect, but a gradual shift can be more effective.
3. Stay away from caffeine.
Photo by Devin Avery on UnsplashWhile caffeine and alcohol can negatively impact your sleeping habits under normal circumstances, they're especially problematic when we adjust for losing an hour of sleep. The Cleveland Clinic advocates you stay away from caffeine for at least four to six hours before bedtime. The American Heart Association goes a step further: "Don't compensate with extra caffeine." While it's tempting to have extra coffee to stay more awake after the time change, it doesn't do you any favors, especially from a heart health standpoint.
4. Be more mindful about your meals.
Photo by Taylor Kiser on UnsplashThis nugget from Heinrich Gompf, a sleep researcher at University of California, Davis: "The night before the time change, you could have a slightly earlier dinner, a lighter dinner. Instead of a big bowl of pasta, you know, maybe just have a salad and some fruit." He also advises eating a regular breakfast at your regular time the next morning. These tactics can help improve your transition with the time shift.
5. Maintain a regular sleep schedule after the time change.
Photo by Dmitry Ganin on UnsplashWhile we all get more daylight in the evening, we want to make sure we're still going to bed at a reasonable time. "Exposure to more light closer to bedtime makes it harder to fall asleep at our usual bedtime, and can reduce the amount of sleep we’re able to get each night," said Dr. Adam Spira, PhD, MA. One way to help your nighttime routine is to use a sleep mask.
Photo by alan KO on UnsplashNow that you're equipped with the right tips, put them into practice and you don't have to worry about losing an hour of sleep. Looking at it another way: You're gaining an opportunity to take actionable steps to live your best life. Feel free to spread the word so your friends and family can also benefit.
