Managing Daylight Savings Time

Daylight Savings Time (DST) is a biannual event that can disrupt our sleep-wake cycle and leave many of us feeling groggy and disoriented. As we spring forward or fall back, our internal clocks struggle to adjust to the shifting hours of daylight, leading to sleep disturbances and daytime fatigue. Below, we'll summarize the American Academy of Sleep Medicine's (2024) key suggestions for managing Daylight Savings Time and minimizing its impact on your sleep quality and overall well-being.

1. Gradually Adjust Your Sleep Routine: In the days leading up to the time change, gradually adjust your sleep routine by going to bed and waking up 15-30 minutes earlier or later each day, depending on whether you're springing forward or falling back. This gradual approach can help ease your body into the new schedule and minimize the shock to your system when Daylight Savings Time begins.
   

2. Gradually Adjust Other Time Cues Throughout the Day: For a few days before the time change, begin to adjust things like the timing of your meals by 15-30 minutes earlier or later throughout the day. These practices, along with adjusting your sleep routine, help to 'shift' your circadian rhythms prior to the change.
   

3. Set Your Clocks on Saturday Night: ...And go to bed at your regularly scheduled time.
   

4. Maximize Exposure to Natural Light on Sunday Morning: Exposing yourself to natural light early on Sunday Morning plays a crucial role in regulating your circadian rhythms and promoting healthy sleep patterns. Spending time outdoors during daylight hours, especially in the morning, signals to your body that it's time to wake up and be alert.
   

5. And don't forget, engage in Good Sleep Hygiene Practices, ALWAYS! *For more information on Good Sleep Hygiene Practices, visit our course!

By implementing these strategies and prioritizing healthy sleep habits, you can minimize the impact of Daylight Savings Time on your sleep quality and overall well-being. Remember to be patient with yourself as you adjust to the time change, and listen to your body's cues to determine what works best for you. With a little planning and preparation, you can navigate Daylight Savings Time with ease and enjoy restful nights of sleep year-round.

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References

American Academy of Sleep Medicine (2024). Retrieved from: AASM Daylight Savings Advice - American Academy of Sleep Medicine

References:

1. Khalsa, S. B., & Jewett, M. E. (2017). Cajochen, A. A. (2003). High sensitivity of human melatonin, alertness, thermoregulation, and heart rate to short wavelength light. The Journal of clinical endocrinology & metabolism, 88(3), 4502-4505.

2. AASM. (2021). Daylight Saving Time: Tips to Spring Forward and Sleep Well. American Academy of Sleep Medicine. https://aasm.org/daylight-saving-time-tips-spring-forward-sleep-well/.

3. Crowley, S. J., Eastman, C. I., & Burgess, H. J. (2015). Sleep During Times of Daylight Saving Time Transition: The Consensus Sleep Diary. https://pubmed.ncbi.nlm.nih.gov/25325465/.

4. Kantermann, T., Juda, M., Merrow, M., & Roenneberg, T. (2007). The Human Circadian Clock's Seasonal Adjustment Is Disrupted by Daylight Saving Time. Current Biology, 17(22), 1996-2000. https://doi.org/10.1016/j.cub.2007.10.025.

Conclusion: