Summary of 11 Tips To Help You Adjust to Losing an Hour of Sleep With the Start of Daylight Saving Time:
As daylight saving time begins and clocks are set forward, people may experience feelings similar to jet lag. Losing even one hour of sleep can lead to significant health repercussions, including an increased risk of heart attack, stroke, and high blood pressure. To combat this issue, it is important to increase awareness and prepare for the time shift. Quick tips include getting adequate sleep leading up to the time change, preparing for the time change by going to bed 15 to 20 minutes earlier each night in the week preceding, using light to your advantage, carefully planning daily and evening activities, and prioritizing sleep.
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As the start of daylight saving time approaches, people begin to feel anxious about losing an hour of sleep and the adjustment that comes with this change. Despite the seeming insignificance of one hour, the loss can have significant health repercussions due to the sudden shift in the body clock rhythm. In this article, we will discuss the effects of daylight saving time on the body and provide tips to help deal with the loss of sleep and change in body clock timing.
Why is “Springing Forward” Harder than “Falling Backward”?
The natural internal body clock rhythm in people tends to be slightly longer than 24 hours. This means that every day, we tend to delay our sleep schedules. As a result, “springing forward” goes against the body’s natural rhythm, causing people to experience a mild case of jet lag which is similar to the one experienced after a tiring flight towards the east – in which there is time loss, and falling asleep earlier becomes a real challenge.
Consequences of Sleep Loss Vary
Sleep loss resulting from daylight saving time has been associated with not only sleepiness at work but also an increase in workplace accidents, automobile accidents, and an increased risk of heart attack, stroke, and high blood pressure.
Teenagers often have difficulty waking up early enough to get to school and subsequently, their attention and school performance may suffer, or mental health problems may worsen. Inadequate sleep often leads to further sleep loss and other cumulative sleep-related problems.
Preparing for the Time Shift
The slippery slope of sleep debt is best avoided. Therefore, to ensure that you and your children get the necessary sleep before daylight savings, make sure to get adequate sleep daily leading up to the time change. Adults need anywhere between seven to nine hours of sleep daily to perform adequately, and children’s requirements vary depending on their age.
To prepare for the time change, consider going to bed 15 to 20 minutes earlier each night in the week leading up to the daylight saving time. This small shift in sleeping time can help the body adjust to the new schedule. Also, try waking up an hour earlier than usual on Saturday – the day before the time change occurs. If you have not prepared accordingly, then try to maintain a very consistent wake-up time on weekdays as well as weekends to make adjusting to the new schedule less difficult.
Use Light to Your Advantage
Light is the strongest cue the internal body clock relies on to function correctly. Therefore, exposing yourself to bright light in the morning, as you make adjustments to your sleeping schedule before daylight saving time, is essential.
During the evenings, minimize the use of electronic media screens as they emit blue light that can alter the body rhythm; this can make it difficult to get a good night’s sleep. Some devices have settings that enable them to release less blue light in the evening or become dimmer after sunset.
Also, lower artificial lighting to signal to your body that it’s time to start winding down. If necessary, consider using room-darkening curtains to reduce the amount of natural light that enters the bedroom. Doing this before bedtime signals the body to start preparing for sleep.
Through the day, take note of the amount of light that enters the work or study area. Proper lighting can keep the body alert and stimulated, helping to regulate the body clock. In contrast, dull lighting can make the eyes strain, causing fatigue and drowsiness.
Lifestyle Changes for Better Sleep
A healthy lifestyle can contribute to a sound sleep pattern. Listed below are some tips that can help you preserve your sleep pattern:
Exercise. Make it a habit to exercise in the morning or early in the day, as exercise can help increase the quality of sleep.
Diet. Consider starting with a protein-heavy breakfast. Sleep deprivation can cause an increase in appetite and cravings for high-carbohydrate foods and sugars. Minimize caffeine consumption, particularly after noon. Alcohol consumption can also disrupt sleep, particularly in adults.
Relax. Plan your day and evening activities such that you have time to unwind and get decent quality sleep at night. Relaxing activities that can help you wind down may include reading, meditation, warm baths, or yoga.
Be Mindful of Others
Daylight saving time can be particularly challenging for families, particularly children. Parents and caregivers should be mindful of their children, who may be struggling with the time switch. Set aside more quiet, electronic media-free time in the evening. For younger children having a difficult time dealing with the change, consider a brief 20-minute nap in the early afternoon.
In conclusion, daylight saving time can have a significant impact on sleep quality, performance, productivity, and health. Preparing, as much as possible, for the upcoming time shift, is an essential step towards the preservation of sleep quality. It will also, in the long run, promote better health outcomes.
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