Your 2024 Daylight Savings Sleep Transition Plan
By: Kelly Murray, Certified Adult Sleep Coach, FDN-P
Adjusting to Daylight Savings Time
As we approach March 10, 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.
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.
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Sweet Dreams
Kelly Murray is a certified adult sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.