8 Tips to Adjust to Daylight Saving Time
By Seth McBride, Marketing Intern
We all love the arrival of spring, except for the spring forward. It’s that time of year when you wake up and it’s darker than before you fell asleep. It’s also the same time of year our circadian rhythm is thrown for a loop by sleep deficiency. Here are some minor adjustments you can make to improve your sleep and adjust to the time change:
- Make gradual shifts in your sleep schedule by going to bed 15 minutes earlier. It’s best if you can do this before the change, but you can also make the switch afterward.
- Exercise during the day. Aim for 30 minutes, three times a week. Be sure you don’t exercise too close to bedtime or the increased heart rate will up your chances for sleeping difficulties.
- Avoid taking long naps. If napping doesn’t affect your sleep quality, a 20- minute nap should do.
- Likewise, avoid stimulating substances, including: coffee, cigarettes, bright electronics, snoring pets, and suspenseful books.
- Avoid light at night because it suppresses the sleep-inducing substance melatonin. So, you may want to rethink bringing Netflix and cell phones to bed with you.
- Eat light at night. Avoid too many liquids, which will cause you to frequently use the restroom. If you need a midnight snack, consume dairy or carbs because fatty and spicy foods have the potential to cause insomnia.
- Get up if you can’t sleep. Listening to the ticking clock will only cause anxiety. Go to a separate room and relax until your eyes begin to get heavy.
- Relax before bed. Avoid intense forms of entertainment. Also, don’t sacrifice your sleep to meet a deadline the following day. Wake up early to finish and you may find that you need less time to accomplish your task.