Don't Lose Sleep Over Daylight Savings; Here's How to Prep Now for the Time Change

Either first thing in the morning or as soon as you can manage, get some sunshine early in the day. This quick, early exposure to sunlight helps the body’s circadian rhythm adjust to the time shift. Even if the day is cloudy, try to get outside for about 15 minutes.  

At least a few days before the time change, start pushing back your bedtime and morning alarms until you are about an hour ahead of schedule. Once the time change happens, you’ll be well-adjusted thanks to this gradual adjustment.  

You’re really, really going to want a nap on Sunday or even Monday after time jumps forward by an hour. But falling asleep mid-day could impact your body’s internal clock, making it harder to fall asleep and putting you into a rut of poor sleep hygiene. Instead of napping, try going for an afternoon walk or listening to your favorite upbeat songs to boost your energy levels.  

While you can still enjoy your morning coffee or tea, switch to herbal tea or hot water with lemon later in the evening to avoid messing further with your sleep. Alcohol can also disrupt sleep, making it harder to fall into a deep sleep and to stay asleep. Limit these types of beverages to help your body adapt to the time change.  

Exercise is good for the body, and it can be especially helpful in establishing good sleep patterns. Even if you don’t have the energy to set a new weightlifting PR or run your fastest mile, finding any form of movement you enjoy can be beneficial. Take a walk with a friend, spend some time stretching, take a yoga class, or simply dance around the house.

Our minds and bodies like schedules and routines, so right before Daylight Savings Time is not the time to stay up later than usual or have dinner at a different time each day. As much as possible, stick to your usual daily routines, from the time you get out of bed to when you wind down at night. The exception? Shifting everything back a little bit each day to gradually adjust your schedule for the time change.

By now we’ve all heard of the problems with staying online or watching TV too late. Blue light emitted from our screens can disrupt the body’s circadian rhythm, making it difficult to fall asleep. Set limits on your phone, laptop, or tablet, and turn the TV off at least an hour before you plan to go to sleep. Instead, try reading a book, journaling, or meditating to help wind down.