It’s happening! Daylight Savings Time is upon us once again. Let’s tackle it together.
Daylight Savings Time begins this Sunday, bringing longer evenings but also the dreaded loss of an hour of sleep. While one hour might seem insignificant, it can throw off your sleep schedule and leave you feeling groggy, irritable, and sluggish.
Studies show a 6% increase in car accidents and a 24% spike in heart attacks following the time change—highlighting the importance of a well-planned transition.
To help your body adjust seamlessly, follow this simple and effective sleep transition plan.
The Spring Forward Sleep Reset Plan
Step 1
Gradually Adjust Your Bedtime
Instead of forcing your body to adapt overnight, ease into the new schedule by shifting your bedtime gradually. Let’s break it down:
Sunday Night: Shift your bedtime 30 minutes later (e.g., if you usually sleep at 10:00 pm, aim for 10:30 pm).
Monday & Tuesday Nights: Maintain the 30-minute delay (e.g., 10:30 pm bedtime).
Wednesday Night: Return to your usual bedtime (e.g., 10:00 pm).
This small adjustment reduces sleep onset stress and helps your internal clock align with the new time.
Step 2
Set Your Morning Up for Success
Mornings are just as crucial in resetting your circadian rhythm. Wake up at your usual time and prioritize natural light exposure. Remember these key points:
Wake up at your regular time, even if you feel groggy.
Step outside for 2-10 minutes of direct sunlight without sunglasses to trigger cortisol production and signal wakefulness.
This simple habit helps regulate your body's sleep-wake cycle, improving energy levels and making it easier to fall asleep at night.
Why Sunlight Exposure Matters
Morning sunlight exposure is a game-changer for your circadian rhythm. It tells your body that it’s daytime, reinforcing your internal clock. This natural light boost not only enhances alertness but also ensures your melatonin production aligns with nighttime, helping you fall asleep faster.
A Few More Additional Tips:
Limit Caffeine & Alcohol: Both can disrupt your sleep, so minimize intake in the afternoon and evening.
Exercise Regularly: Movement during the day promotes deeper, more restful sleep.
Stick to a Consistent Sleep Schedule: Try to wake up and go to bed at the same time daily—even on weekends.
Make this daylight savings time your smoothest yet!
With a little preparation, you can ease into the time change without feeling exhausted. Follow these simple steps, and you'll adapt quickly, keeping your energy levels steady and your sleep on track.
For daily sleep tips and guidance, follow me on Instagram @kellymurrayadultsleep!
Sweet dreams and happy springtime! 🌸
Sweet Dreams…
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.