Spring Forward: What you need to know to prepare for Daylight Savings Time

On March 10, clocks move forward to provide extra hours of sunlight, but also cause one hour of sleep loss. 

Emily Leib, a physician assistant and sleep specialist at Coryell Health, breaks down a few ways Daylight Saving Time might affect your sleep and how to prepare your body for the time change.

Leib explains that circadian rhythms are responsible for setting our internal sleep-wake clock, which is guided by the sunlight.

“The more sunlight we are exposed to, the more awake we typically feel,” Leib said. “When daylight saving occurs we are waking up earlier, and while it is still dark outside, which can cause us to feel more tired in the morning. This causes us to become more vulnerable to sleep deprivation in March due to the delay in our sleep internal clock resulting from Daylight Saving Time.”

Leib adds that research shows one way to help combat and realign the internal clock is to receive direct sun exposure at its lower solar angles, such as during a sunrise and sunset. “This can remind our brains when it is time to be awake and when we need to start getting sleepy,” she said.

Leib offers a few additional tips on how people can prepare to lose one hour of sleep or for sleep loss in general:

• In the days leading up to the time change, try going to bed 15-20 minutes early. This will make it easier to adjust to one hour of sleep loss.
• On Sunday, go to bed one hour earlier to get enough sleep before Monday morning. Also, adjust mealtimes, exercise routines, and other daily schedules to one hour earlier.
• Avoid naps – sleeping during the day lengthens any adjustment to the time change for teenagers and adults.
• Remove electronic devices like televisions, smartphones, tablets, and laptops from the bedroom. Charge them away from the bed or get an alarm clock that is not a cell phone to remove the temptation. Blue light is the most stimulating type of light that tells the brain it’s time to wake up.
• Avoid all screens one hour prior to bedtime. Read a book, listen to music or an audiobook with limited light exposure.
• Make sure all clocks and devices with time displays are set the day before to adjust to Daylight Saving Time.
• Minimize any evening light exposure from the outside with light-blocking shades or curtains.
• Keep the bedroom cool and dark. The body temperature needs to drop 1-2 degrees to help with more restful sleep.
• Wake up with morning sunlight by opening blinds or curtains.

If you are having a difficult time falling or remaining asleep, Leib recommends avoiding caffeine products after noon, try exercising 30 minutes every day, and have a set bedtime and wakeup time even on the weekends.

“This can help train your brain and body to know when to expect sleep and when to expect to wake up,” she said. 

Leib emphasizes the importance of maintaining a healthy, consistent sleep schedule.

“Sleep is the foundation of health,” Leib said. “Striving to get six to eight hours of sleep nightly is important to maintain a healthy weight, blood pressure, and blood sugar levels. It is well known that sleep helps fight infections, helps children grow, and helps with mental health stability. Adults, like babies and children, need consistent routines to help keep healthy sleep habits.”