Spring Forward into Better Sleep Habits
Posted March 04, 2024
It seems like we just changed our clocks – and it’s time to do it again. This time, we lose an hour on the second Sunday in March, as we spring forward at 2 a.m.
The change back to daylight saving time disrupts your body’s natural rhythm, the circadian rhythm, which manages sleep and other vital functions, leaving you feeling sluggish and out of sorts. You also may have a more challenging time making decisions. Studies have shown that the transition to daylight saving time increases the risk of stroke, traffic accidents, heart attacks and severe disturbances in mood.
By being prepared for the time change, you can minimize its impact and stay on top of your health and well-being. And you can start right now. Here’s how:
- Develop a plan: Don’t let the time change sneak up on you. Adjust your sleep schedule in the week leading up to the shift by gradually going to bed 15 to 20 minutes earlier each night.
- Get quality sleep leading up to the change: Try to get between 7 and 9 hours of sleep every night during the week of the time change. If you are already struggling with getting sleep the week of the time change, it can be even more difficult for you to adjust.
- Embrace the light: Get outside in the morning sunshine to energize your body and reset your internal clock. In the evening, dim the lights to signal bedtime and promote better sleep.
- Stick to your routine: As much as possible, maintain a consistent sleep, meal and exercise schedule, even on weekends; this helps regulate your body’s sleep-wake cycle.
- Be patient: Give your body a few days to adjust. You might feel a little off initially, but with some self-care and consistency, you’ll adapt and be back to your best in no time.
- Upgrade your sleep habits: This change is also an excellent time to reassess your sleep habits and bedtime routine. Maybe you’ve struggled with getting quality sleep and want to make changes. Here are a few tips to start getting the sleep you deserve:
- Limit caffeine and alcohol: Try to limit or avoid them in the afternoon and evening.
- Prioritize winding down: Create a relaxing bedtime routine that signals it’s time to get ready for bed. This can include taking a warm bath, reading a book, meditation, or gently stretching.
- Limit screen time: Avoid device screens 30 minutes to an hour before bed as they produce blue light that disrupts your body’s melatonin production.
- Make your room comfortable: Your bedroom should be dark, cool and quiet. Invest in blackout curtains to block out the light and use earplugs or a white noise machine to block out background noise.
Remember, small changes can make a big difference. By taking control of your sleep schedule and embracing healthy habits, you can conquer spring forward and keep your body balanced all year round.
If your sleep quality is not improving or worsening, you may have an undiagnosed sleep condition. Summa Health offers comprehensive and fully integrated services to help you regain the healthy sleep you need to improve your overall quality of life. For more information, visit summahealth.org/sleep.
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