Managing your sleep with daylight savings isn’t always at the top of a to-do list. But, it’s key for maintaining a consistent and healthy sleep routine.
And, it isn’t only beneficial for your body. Maintaining a positive sleep routine and preparing yourself for the time change are crucial for staying alert and attentive throughout the day.
One survey found that daylight savings caused an increase in fatal traffic accidents by 6%.
To get you ready for the time change, we compiled some tips on dealing with the pressures that daylight savings changes put on your body.
Adjust ahead of time
You don’t have to wait for the clocks to change to adjust your sleep schedule. A few days before daylight savings, start gradually adjusting your bedtime or wake-up time by 15-20 minutes each day in the corresponding direction. If you take a sleep supplement like TB12 Sleep, you should shift your intake along with your bedtime.
This tends to be easier in the fall, when falling back to standard time means sleeping in a bit longer. But, you should still be aware of how your body will react to the new time shifts, and tweaking your sleep schedule ahead of time will make the actual shift seamless.
Work out
Going for a quick jog, bike ride or gym session after you wake up can help you stay awake and alert. In the same vein, exercising in the evening keeps you up a bit longer. Exercise causes your brain to release endorphins, which make your brain more alert and active.
Use light to your advantage
In the fall, you can keep your lights, phone, and laptop on a little later, and in the spring, turn them off a little earlier. Blue light exposure disrupts melatonin production, which makes falling asleep more difficult. Be mindful of when you use screens, particularly around bedtime.
Take a quick nap
If you’re feeling groggy in the middle of the day, take a nap if you’re able to. According to Dr. Raj Dasgupta, a pulmonary and sleep medicine specialist, taking a nap “around 15 to 20 minutes” can boost your alertness and slash grogginess.
He also notes that napping in the middle of the day, ideally before 2 p.m. Napping after that cuts a bit too close to bedtime, and might disrupt your circadian rhythm even more.
Wrapping it up
Regardless of whether the clock’s falling back or springing forward, keeping a consistent sleep schedule is essential for performance. Be aware of upcoming time changes, and use the week ahead to prepare.
