Though we’re only losing one hour of sleep, the effects can last for days. The time change disrupts our circadian rhythm, which controls when we feel hungry, how tired we are, and even our ability to concentrate.
Circadian rhythm is our body’s internal 24-hour clock that regulates sleep-wake cycles, body temperature, and hormone levels. A sudden shift, like daylight saving time, can throw everything off balance.
Make sure to get morning light
With the clocks moving forward, sunrise happens later, reducing exposure to natural morning light. This can make waking up more difficult and delay the body’s natural sleep signals at night.
Morning sunlight boosts cortisol production, increasing alertness and setting the stage for better sleep. Try to get outside in the morning leading up to the time change to help your body adjust.
Adjust your sleep schedule
Studies suggest daylight saving time increases risks of heart attacks, strokes, and car accidents due to disrupted sleep. To minimize the impact, start adjusting now by going to bed and waking up 15-20 minutes earlier each day.
It’s also important to keep other parts of your routine the same—stick to your regular work schedule, exercise routine, and diet to avoid overwhelming your body.
Maintain your bedtime rituals
A consistent nighttime routine will make the transition smoother. Consider these habits:
- Avoid caffeine and alcohol late in the day.
- Stop using phones and computers at least 30 minutes before bed.
- Avoid constantly checking the clock.
- Ensure your sleep environment is dark.
- Refrain from exercising or eating close to bedtime.
By following these simple steps, you’ll be better prepared for the time change and minimize the groggy effects of losing an hour of sleep.
