Spring is almost around the corner, which means that, in addition to the gorgeous weather, daylight saving time returns today! The beginning of daylight-saving time brings with it certain difficulties in adapting to it and sleeping properly. In short, daylight-saving time consists of changing the clock back by one hour; which means yes one hour less of sleeping. It is also known as "Spring forward."
It's normal for our bodies to take some time to adjust to daylight savings time. Indeed, the time change can affect our sleep and circadian cycles for 5-7 days. To help you prevent this and adjust appropriately, we've included a few tips to make the transition go more smoothly.
How will it impact us?
Before we get into the tips, let's look at how losing an hour of sleep might affect your health. According to an article on Everyday Health by Dr. Awad, one lost hour of sleep might have negative effects on our health, especially for people who aren't already getting enough sleep.
How can you avoid all that and adapt your body to the daylight-saving time?
As mentioned by Huberman Lab in the Toolkit For Sleep, the first step is to expose yourself to sunlight by going outside within 30-60 minutes of waking up. Repeat in the late afternoon, just before sunset. Begin your day with some sunlight and notice the difference.
Second, while this may not be a new addition to your routine, make sure you wake up at the same time every day and go to bed as soon as you feel sleepy, rather than putting it off until later. Caffeine should be avoided 8–10 hours before bedtime. Avoid checking your phone in the middle of the night as well.
Next, as mentioned in an article written on Al Manac, eat dinner at approximately the same time every day, with more protein than carbs, because our sleeping and eating patterns affect each other. Before going to bed, try to relax by dimming the lights.
Those who already have a messed up sleeping schedule or who consume large amounts of alcohol or caffeine before going to bed will be particularly affected by the daylight-saving time change. Try to avoid that. Maintain a healthy sleeping schedule/routine and get plenty of light.
Now that the daylight-saving time has started stick to these tips and you'll be fine, and hopefully not too affected.