Your Spring Daylight Savings Sleep Transition Plan

By: Kelly Murray, Certified Adult Sleep Coach, FDN-P

Adjusting to Daylight Savings Time

As Sunday approaches, it's time to brace ourselves for the clock leap forward, marking the onset of Daylight Savings Time. While an hour's shift might seem minimal, it can significantly disrupt our sleep patterns. Losing just one hour of sleep — 14% if you're a seven-hour-a-night sleeper — can leave you feeling groggy and out of sorts. The statistics are sobering, with a reported 6% spike in car accidents and a 24% increase in heart attacks following the transition. So let’s set ourselves up for success by adopting a few strategic practices to ensure a seamless adjustment to the new schedule.

Gradual Adjustment

The key to a smooth transition lies in a gradual adjustment to the time change. If your usual bedtime is 10:00 pm, the first night of Daylight Savings Time will subjectively feel like 9:00 pm. This mismatch might lead to restlessness and delayed sleep onset due to stress.

Instead, aim to go to bed at 10:30 pm for the first three nights (Sunday through Tuesday). This half-hour shift will feel like 9:30 pm, easing the adjustment. Wednesday night, revert to your regular 10:00 pm bedtime. This gradual approach helps your body acclimate to the new timing without too much strain.

DST SLEEP PLAN Step 1:

Sunday: Shift bedtime later by 30 minutes. (ex. if your usual bedtime is 10:00 pm, go to bed at 10:30 pm).
Monday + Tuesday: Maintain the adjusted bedtime (ex. 10:30 pm).
Wednesday: Return to your usual bedtime (ex. 10:00 pm).

Morning Routine Matters

Mornings are equally crucial in your adjustment strategy. Stick to your regular wake-up time and get sunlight exposure as soon as possible. Ditch the sunglasses for 2-10 minutes outside. This simple act triggers your daytime circadian rhythm, boosting your energy levels through cortisol release and facilitating a quicker adaptation to the new time.

DST Sleep Plan Step 2:

Wake up at your usual time.
Spend 2-10 minutes in natural light without sunglasses.

Why Sunlight Matters

Sunlight exposure in the morning is essential for regulating your circadian rhythm. It signals your body that it’s daytime, helping to reset your internal clock. This practice not only boosts your energy levels but also helps you fall asleep easier at night by reinforcing your body’s natural sleep-wake cycle.

Additional Tips for a Smooth Transition:

Limit Caffeine and Alcohol: Both can interfere with your sleep patterns, especially during this adjustment period.

Exercise Regularly: Physical activity can help you fall asleep faster and enjoy deeper sleep.

Maintain a Consistent Sleep Schedule: Try to go to bed and wake up at the same times every day, even on weekends.

These tailored tips aim to mitigate the impact of Daylight Savings Time on your sleep and overall well-being. Remember, a bit of preparation can go a long way in ensuring a smooth transition.

For daily tips and tricks, please follow me on Instagram @kellymurrayadultsleep!