It’s that time of year again: the clocks spring forward and we lose an hour of sleep. While this may seem like a minor inconvenience, for those who are sensitive to changes in their sleep patterns, it can be a real struggle.(me) So, if you’re dreading the arrival of Daylight Saving Time (DST), fear not! Here are some tips on how to survive it.
Start Preparing Early
Don’t wait until the night before to start adjusting your sleep schedule. Instead, try gradually shifting your bedtime and wake-up time by 15 minutes each day leading up to DST. This will help your body adjust more smoothly to the time change, and make the transition less jarring.
Stick to a Routine
Try to maintain a consistent sleep schedule, even on the weekends. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling rested.
Limit your consumption of caffeine and alcohol, especially in the hours leading up to bedtime. Both can interfere with your ability to fall asleep and stay asleep, making it even harder to adjust to the time change.
Make Your Bedroom Sleep-Friendly
Create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet. Invest in blackout curtains or an eye mask to block out any unwanted light. Use earplugs or a white noise machine to drown out any sounds that might disturb your sleep.
Practice Relaxation Techniques
If you’re feeling anxious or having trouble falling asleep, try some relaxation techniques like deep breathing or progressive muscle relaxation. These can help calm your mind and prepare your body for sleep.
Get Some Exercise
Regular exercise can help improve your sleep quality, but avoid working out too close to bedtime, as the stimulation can interfere with your ability to fall asleep. Instead, aim to exercise earlier in the day, and try to get some natural sunlight exposure, which can help regulate your body’s internal clock.
Remember that adjusting to DST can take time, so be patient with yourself. Don’t beat yourself up if you’re feeling tired or irritable in the days following the time change. Instead, focus on taking care of yourself and getting the rest you need.