8 Tips to Help You Transition into Daylight Savings
October 31, 2023

When daylight saving time comes around, it can be so nice to set our clocks back and gain an extra hour of sleep. But even with the extra sleep, the time change can take some getting used to for many of us.

To help make this transition easier and ensure a seamless adjustment, here are some helpful tips:

1.On the night of the time change don’t stay up an hour later. Go to bed at the same time you normally would and try to get 7-9 hours of sleep.

2. Transition gradually: Start adjusting your sleep schedule a few days before the time change. Gradually go to bed and wake up 15 minutes earlier each day, so the shift isn’t abrupt.

3. Reduce or eliminate caffeine as it gets closer to the end of the day.

4. Get plenty of natural light: Getting some natural light during the day (even on cloudy days), especially in the morning will help to regulate your circadian rhythm will help you adjust to the time change.

5. Develop or maintain your regular bedtime routine. Limit your screen time, dim the lights, and do a relaxing activity — read, stretch or take a warm shower or bath.

6. Try not to have a full “To Do” list on Sunday or Monday after the time change in case you’re experiencing fatigue and sleepiness.

7. Take a short nap if you’re really struggling. Be sure to make it a short one, about 30 minutes in the early afternoon will help get you through until bedtime. Any longer and it could mess you your nighttime sleep.

8. And finally, expect that it may take you some time to adjust.

Something that I found helpful especially as we get into the core of winter is a wake up light sunrise alarm clock. It gradually simulates the rising sun the closer it gets to my wake up time. Some clocks even come with the sounds of morning such as birds chirping.

Some of us suffer from seasonal affective disorder (SAD) — a collection of symptoms from Nov-April and can include fatigue, depression, oversleeping, and weight gain. If this is you, exercise, healthy eating, a consistent sleep schedule and regular exposure to sunlight can be beneficial. Other options include meditating, decreasing screen time and light therapy. I suggest you talk with your doctor if you’re really struggling.

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