Turning the clock forward or back for Daylight Saving Time is always hard. Losing an hour in the spring can leave you groggy for weeks while the extra hour in the fall can feel like a windfall – but can disrupt your sleep nonetheless. Follow these tips to get through time change sleep disruption so that when morning comes you’re ready to face the day.
Make a deal with yourself that you’re going to plan for 7 to 8 hours of sleep every day, even if the day is an hour shorter. Work backwards from the time you need to get up and set your bedtime. Setting aside time to get the sleep you need is a gift you can give yourself. Once you’ve set a bedtime, stick with it so that it becomes part of your routine.
To help adjust to the spring time change, start preparing for it several days in advance, going to bed 15 minutes earlier each day. Time changes are also a good cue to evaluate your bedroom. Make sure it is dark, quiet and cool at night so you have the best setting for sleep. Prepare for better sleep by creating a relaxing bedtime ritual like taking a bath, reading a book or listening to music.
Eating and drinking can actually disrupt your sleep. Plan to finish meals and snacks 2 to 3 hours before bedtime because digestion wakes up your body. Alcohol and caffeine are also sleep interrupters when consumed before bed. Limit caffeine to the morning and finish your alcohol consumption by early evening. Smoking before bed can also stimulate your body and make it hard to sleep.
When you wake up each morning refreshed and relaxed, your whole day is already off to a great start. Your bedroom plays a key role in getting the sleep your body needs, but it’s more than just a room for sleeping. It’s also a place where you and your family unwind, so it needs to be comfortable and friendly.
Your mattress is what gets you through the night and transports you to dreamland. When your mattress gets old, it no longer gives you the support and comfort you need for restful sleep. If your mattress is seven years old, it is time to replace it with a newer one that meets your current sleep needs. Don’t forget to replace your pillows too. Pillows lose their firmness and stop supporting your neck and spine. The twice annual time change is a good time to evaluate your mattress and pillows to determine if it is time to replace them.
Staying active during the day will help your body crave sleep at night. Even a walk can help you sleep better. Be sure to end your workout 2 hours before you head to bed so your body has time to relax. A short 20-minute nap during the day can also prepare you for a good night. Short naps like these can help your body adjust to the time change and help you feel ready for sleep at your normal bedtime. Be sure to expose yourself to lots of bright light throughout the daytime to help your body know it is time to be alert.
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