The change of the seasons is a wonderful thing. With the arrival of spring comes the promise of new growth and a fresh start. However, it’s not all sunshine and flowers. As spring transitions into summer, some people are already dreading the end of daylight saving time (DST) and the potential chaos that comes with it. Many states and countries around the world have been shifting their clocks forward one hour at the beginning of March.
This means that the time on your computer, smartphone and other electronic devices will be one hour later than normal. Therefore, in this post, we explain how to prepare for the end of daylight saving time (DST). We will tell you what you can do to cope with the changes in time.
Daylight saving time (DST) is a one-hour clock adjustment observed by most of the US. Canada, as well as some other countries, will start in March and end in November. During the months of November and March, those locations operate on standard time. On certain weekends in the United States, daylight saving time is converted to standard time.
- Spring Forward: The time is 2 a.m. and the clock is set ahead one hour. The second Sunday in March is a holiday.
- Fall Back: At 2 a.m. the clock is set back by one hour. There is a Sunday on the first Sunday of November.
The clock only shifts for one hour at a time, but it can cause sleep disruptions. The shift to daylight saving time in March can result in reduced sleep quantity and quality. The end of Daylight Saving Time in November doesn’t disrupt sleep as much as some people think, but sleep-deprived people often need long-term sleep adjustments because of the extra hour.
Tips to Cope with Changes in Time
The time change associated with the start and end of daylight saving time can take up to seven days for your body to adjust to. You might feel like you’re getting hungry earlier than you usually do. Now that we’ve “fallen back,” there are a few ways you can adjust to the time change.
1 Update your clocks in advance
Most phones and computers update the time automatically, but there are a number of clocks that you have to manually change. It’s a good idea to change the clocks in your home, as well as the ones on your microwave, oven, and car before you go to sleep on Saturday. When you wake up in the morning, you will be relieved to know your clocks have the correct time.
2 Practice Improved Sleep-hygiene
It is easier to get a good night of sleep if you have healthy habits and a good bedroom environment. During daylight saving time and throughout the year, upgrading your sleep hygiene can make a difference.
There are many elements of healthy sleep hygiene to consider, but some important ones are:
- Staying consistent with a fixed sleep schedule on both weekdays and weekends.
- To get ready for bed each night, you have to have a stable routine.
- It’s a good idea to limit or avoid alcohol and coffee during the afternoon and evening.
- For at least 30 minutes before bed, you should not use your phone or computer.
- If you want to block out noise and light from your bedroom, you can use accessories like a sleep mask or earplugs.
You should choose a supportive mattress and bedding.
3 Push Back Your Dinner Gradually
Food is one of the most important drivers of our rhythm. Your body is too focused on digestion to think about winding down for the night, which can make it difficult to fall asleep. A good rule of thumb is to stop eating three to four hours before bed. If you can, shift your final meal to an earlier time about a week before the start of Daylight Saving Time. You have to change in 15-minute intervals until you reach one hour.
4 Enjoy physical activity during the daytime
The more time spent outside in the sunlight doing physical activity, the less sluggish you will feel once the sun sets. You can power walk or go for a run in the fall. For at least the next few weeks, you will love the earlier sunrise if you are an early riser. People tend to shift their exercise routines to include more high-energy group workouts in the evenings to help them get their day’s work out of the way and look forward to working out. You want to make sure you align your exercise with when you feel most energetic.
5 Take a short cat nap
If you find yourself feeling sleepy in the days after changing to daylight saving time, a short nap may be helpful. Sleep experts suggest keeping a daytime nap under 30 minutes can boost your alertness and reduce grogginess after waking up. Naps are best in the early afternoon when people are sleepy. It’s a good idea to avoid naps that are too late in the afternoon or evening because they can make it harder to fall asleep during the night.
DST is an example of a change that affects everyone. Although the change is not usually noticed, it’s still important to be aware of. We have to adjust to this change in time. The best thing that you can do is to get ready for the change.
If you want to know more about different sleep related disorder check out here.