When daylight saving time begins and clocks “spring forward,” it can disrupt sleep patterns and daily routines for many people. Here are some tips to help adjust to the time change:

  1. Gradually Adjust Sleep Schedule: Start adjusting your sleep schedule a few days before the time change. Go to bed and wake up 15-30 minutes earlier each day leading up to the change.
  2. Expose Yourself to Light: Light exposure helps regulate your body’s internal clock. Spend more time outdoors during the morning and early afternoon to signal to your body that it’s time to wake up. Open curtains or blinds to let natural light into your home.
  3. Avoid Stimulants Close to Bedtime: Limit caffeine and alcohol consumption, especially in the hours leading up to bedtime. These substances can interfere with your ability to fall asleep and stay asleep.
  4. Establish a Bedtime Routine: Develop a relaxing bedtime routine to signal to your body that it’s time to wind down. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
  5. Limit Screen Time: Avoid screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.
  6. Create a Comfortable Sleep Environment: Ensure that your bedroom is conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature. Consider using blackout curtains or a white noise machine if necessary.
  7. Stay Active: Regular exercise can improve sleep quality and help regulate your body’s internal clock. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous activity close to bedtime.
  8. Be Patient: It may take a few days for your body to fully adjust to the time change. Be patient with yourself and give your body time to adapt.

By following these tips, you can help ease the transition when the clocks “spring forward” for daylight saving time.