The time of year we all dread is nearly here. It’s the weekend when we lose an hour of sleep in exchange for longer days. This Sunday, March 9, at 2 a.m., we’ll set our clocks forward to 3 a.m. for daylight saving time. If you want to avoid feeling tired on Monday, there are some simple steps you can take now.
I talked to Dr. James Rowley, a sleep expert, who shared some helpful tips for adjusting to the time change smoothly. Here’s how to wake up feeling refreshed and ready to start your day!
Tips for Adjusting to Daylight Saving Time
1. Aim for Seven Hours of Sleep
Adults should get about seven to nine hours of sleep each night. Leading up to the time change, try to get at least seven hours every night. You can use blackout curtains, white noise machines, or sleep headphones to help create a better sleep environment. If you track your sleep, you’ll know if you’re getting enough rest.
Dr. Rowley suggests avoiding naps during this weekend unless you’re already sleep-deprived. Instead, focus on going to bed earlier than usual. Napping during the day can reduce the amount of sleep you get at night.
2. Make Small Adjustments Now
To ease the transition, start going to bed 15 minutes earlier each night. This little change helps your body adjust to the new schedule. Also, wake up 15 minutes earlier during the days leading up to the change.
3. Change Your Clocks on Saturday
Adjust your clocks on Saturday night before bed. This way, you’ll get used to the new time without any confusion. For example, if you usually go to bed at 10 p.m., continue to do so, but know that it’s now technically 9 p.m. in the old time. This makes the transition smoother.
4. Get Sunlight on Sunday Morning
After the time change, try to get some sunlight on Sunday morning. This helps reset your internal clock and boosts your mood. If it’s chilly outside, bundle up and enjoy the sun, or sit by a sunny window. Getting sunlight early can also improve your sleep later at night since light helps regulate our sleep cycles.
The Importance of Preparing
Adjusting to the time change matters more than we think. Losing an hour of sleep can lead to increased health risks, including heart issues, accidents, and mood swings. However, if you prepare and get a good night’s sleep on Saturday, you can minimize these risks.
How Long Will It Take to Adjust?
It typically takes about a week for your body to fully adjust after losing an hour of sleep. But with some preparation, you might adjust quicker.
If you’re looking for more ways to sleep better beyond daylight saving time, consider checking out the best bed sheets or sleep aids recommended by experts. Taking care of your sleep can lead to better health overall.
Remember, this information is for general guidance and shouldn’t replace professional medical advice. Always consult a healthcare provider for concerns about your health.
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James Rowley, daylight saving time, lack of sleep, sleep
