How to Adjust Your Sleep For Daylight Savings
It's time to spring forward! Daylight Savings is coming up, and unfortunately, our internal clocks do not automatically adjust as our phones do. Not only can losing that hour of sleep make you feel groggy and irritable, but studies show the desynchronization of our body’s internal clocks is linked to health risks such as depression, obesity, heart attacks, and even car accidents. To prevent this, there are ways to cope and adjust your sleep for daylight savings time.
Some people can adapt in a few days, and some take longer. Either way, implementing these tips is still important. Better sleep equals better health!
Get A Headstart!
Prepare a few days early. The time change is always scheduled for the second Sunday in March. At 2:00 am, time will spring forward by one hour. To prepare, start going to bed 15 minutes earlier a few days before then time change then 30 minutes earlier about two days in advance. This will help you get ready for the full hour in a more gradual way. Your body will thank you despite the hour loss. Plan, plan and plan some more!
Stick To A Sleep Schedule
In the days following the change, be consistent with your eating, exercise and work schedule. Exposing yourself to the bright sunlight will also help you adjust. Within a week, you should adapt to the new schedule but don't worry if it doesn't happen that soon for you. Consistency is key.
Do Not Take Long Naps
Short power naps can boost your day, but longer naps can disrupt your schedule. Sleeping during the day can confuse your internal clock, making it harder to sleep at night. Protect your circadian rhythm by limiting naps to 30 minutes or less.
Avoid Crazy Amounts Of Coffee
We all love coffee, but drink it in moderation. Try to avoid any caffeinated beverages 6-8 hours before your bedtime. Better yet, aim to stop caffeine consumption at least 10 hours before bedtime. If you wake up at 7 am and go to bed at 10 or 11 pm, that means stopping the coffee flow by noon.
Avoid Electronics
We all need to catch up on our socials and our favourite shows, but high-intensity light stimulates your brain and affects melatonin (a hormone that triggers sleepiness). Try to put down your phone, computer and tv time an hour before bedtime. Screens before bed have been shown time and time again to negatively affect sleep quality.
Set A Bedtime
Bedtimes are not only for children. It is essential to stay consistent with the amount of sleep you get each night. Ensure you get those 7 - 9 hours of sleep every day. When you decide on the best time to lie down based on the time you must wake up, fix that in your schedule and stick to it!
Lastly, Your Bed Should Be Used Only For Sleeping
Even though your bed is warm and cozy, keep it strictly for sleep! That means no doing remote work in bed or even watching TV leisurely. You have a couch for that!
Plan Ahead For Daylight Savings With a New Mattress
A new, supportive mattress that suits your sleep type might be the solution you need this Daylight Savings Time. Contact Dormir Mattressed today to learn more about what we have in store!
Sweet dreams! We'll concur daylight savings together!
