Adjusting Sleep (and other health behaviors) to Daylight Saving Time

Daylight Saving Time ends on Sunday, November, 6th, 2016 at 2:00 AM. Although many people may find it easier to ‘fall back’ and “gain” an hour than ‘spring forward’ and “lose” an hour, it can still be difficult to adjust to the changing days this time of year. By tweaking your sleep, nutrition, and exercise habits, you can transition much easier to the daylight hours. Below are some tips that you may find helpful.

Stick to a schedule.

Go to bed and wake up at the same time every day. Your body’s natural sleep/wake cycle will adjust much more quickly if you stick to a regular routine. This is something we often emphasize to children, but slack off on as adults. Yet, it is equally as important for adults as it is for children. No matter the age, our bodies respond to sleep “training”.

Avoid naps.

It can be tempting to squeeze in a nap during those first few days of adjusting. Don’t do it. Simply put, it’s not worth it! By taking a nap, you are prolonging the amount of time it will take you to fall asleep at night, thus, causing yourself to be sleepy in the morning and causing the cycle of sleepiness and naps to repeat.

Exercise, especially in the morning.

Working out helps regulate the hormone, serotonin. Serotonin impacts mood, behavior, appetite, and sleep, to name a few. People who exercise tend to fall asleep more quickly and sleep for a longer period of time. Try to get outside in the morning. Light, especially sunlight, impacts your natural Circadian Rhythm. Exposure to more light in the morning and less light at night will help your body to better adjust to the time change.

Put your phone (and other devices) down.

Exposure to blue light from phones, laptops, TVs, etc., also impacts your Circadian Rhythm. While light of any kind can suppress the secretion of the sleep hormone, melatonin, blue light at night does so more powerfully. It is best to avoid “screen time” of any kind at least one hour prior to bedtime. Try to do something relaxing instead. Such as reading a book (not on a device) or taking a bath.

Avoid alcohol and caffeine.

Avoid caffeine at least 6 hours prior to bedtime. If you consume caffeine any closer to bedtime, it can interfere with the amount of time it takes you to fall asleep. Alcohol has a different effect on sleep time. It may actually help you to fall asleep more quickly, but there’s a catch. Those who drink alcohol experience a disruption in their Rapid Eye Movement (REM) sleep. This reduces the amount of deep, restorative sleep they get. 

Comments are closed