Daylight Savings & Springing Ahead- 8 Tips
It’s that time of year… clocks spring ahead. I have always loved the idea of spring, but the idea of missing out on one hour of sleep? Not so much. Whenever the clocks change I have the “sleep talk” with everyone, stressing the importance of appropriate sleep hygiene. In reality, we would benefit from practicing appropriate sleep hygiene throughout the year.
Here are some tips to help you with the upcoming time change:
Start early. If possible, start going to bed 10-15 minutes early each night for a week leading up to the time change.
Be consistent with your sleep and wake times. Yes, even on the weekends. Try getting to bed and waking up around the same time each day. Banking your sleep for the upcoming week or attempting to catch up on lost sleep is not as easy as we think.
Exercise. Being physically active can assist in better sleep. Try to time your workouts well in advance of bedtime as any physical activity 2 hours before bedtime is not recommended.
Decrease screen time. Tired of hearing this one? I know! The rule of thumb is no screens about 2 hours before bed, which include TV, tablets, computers, and phones. Yes, even with the blue-light filter on this applies.
Have a bedtime routine that helps you wind down. Bedtime routines aren’t just for kids. Find some relaxing things you can do before bed. Take a shower or bath, read, meditate, or do some other calming activity.
Make your sleep space quiet and relaxing. Creating a calming and screen-free environment can help your body wind down at the end of the day. Try not to complete work (or schoolwork) in bed or in your bedroom. Use a noise machine to block out unwanted sounds and create warm lighting.
Avoid eating and drinking too close to bedtime. Try to limit food intake about 3 hours prior to bed. Stopping alcohol and caffeine consumption earlier in the evening will also help.
Don’t stay in bed if you can’t sleep. If you find yourself tossing and turning at night or staring at the clock, get up. Staying in bed and not sleeping trains your brain that it’s okay to be in bed and not sleep. Get up and try doing something calming like reading a magazine or book (no screens!). After about 30 minutes to an hour, try going back to sleep.
Sleep can have a large impact on our mood. When we don’t get enough sleep we are more prone to stress, irritability, and a decrease in concentration and memory recall. If you think your sleep troubles are more than just having difficulties with the time change, talk to your doctor or therapist.
To end on a positive note, springing ahead means longer days and more sunlight. I will certainly appreciate it not being dark at 5pm anymore! We might be tired for a few days while our bodies adjust to the change, but the promise of warmer days and spring/summer are ahead!