How to Survive Daylight Saving Time?
Daylight Saving Time (DST) is between spring and fall, when clocks in most parts of the United States (U.S.) are set one hour ahead of standard time. This starts on the second Sunday in March at 2 am and ends on the first Sunday in November at 2 am. The time between the fall and spring of the following year is called Standard Time. The idea behind DST is to make better use of the available daylight during the longer days of the year by shifting an hour of daylight from the morning to the evening. These sudden changes in timing to and from DST cause misalignment in our circadian rhythm and not only result in schedule disruptions but also affect our physical health. There are also studies showing safety risks with this time change.
There is a lot of research and political debate around abolishing these time changes. Some are in favor of switching to permanent DST, while others advocate for permanent standard time. For example, the American Academy of Sleep Medicine favors a permanent standard time, which better aligns with our circadian rhythm (more light in the morning is better!). Recently, the Sunshine Protection Act, introduced in the United States Congress, sought to make DST permanent throughout the year in the United States. The idea behind this proposal is that having more daylight in the evenings could have a positive impact on conserving energy, public safety, and health. With this, you would no longer need to turn your clock forward or backward twice per year. The final approval of this act is still pending.
Regardless of whether DST or standard time is made permanent, these clock changes adversely affect the body. Studies show increased workplace injuries, errors, car crashes, and heart attacks due to the misalignment. Consulting with a sleep specialist or visiting a sleep clinic can provide personalized strategies to mitigate these impacts and ensure a more restful sleep.
How to Prepare for the Start of Daylight Saving Time
Since the time switch to daylight saving happens at the same time each year, we have the benefit of gradually adjusting our schedule in preparation for this shift. These tips will help our kids as well.
Gradually adjust your schedule: About 3 to 5 days earlier, start by going to bed and waking up 15 minutes earlier or later each day leading up to the time change. This can help your body adjust more easily to the new schedule. Your meal times, exercise, and other routine activities should be gradually adjusted as well.
Prioritize sleep beforehand: Make sure you are getting the recommended amount of sleep and a little extra if possible. The National Sleep Foundation provides recommendations on the amount of sleep needed for individuals which vary by age. Starting off DST in a sleep-deprived state makes it harder to adjust to the time change with an increased risk of sleepiness and irritability with our kids. For those struggling with significant issues, seeking advice from a sleep doctor or sleep therapist can be beneficial.
Set your clock ahead: Set your clocks an hour ahead before bed the night before the time change. This decreases the chance of you accidentally going late for the next day’s activities. Fortunately, most devices automatically adjust the time.
Prioritize daylight: Light is the strongest cue for our internal clocks. Make sure you get yourself and the kids outside as much as possible, as this will help with realigning your circadian rhythm. Even the natural light on a cloudy day is sufficient.
Get plenty of exercise: Regular exercise can help regulate your sleep patterns, but be sure to finish your workout a few hours before bedtime to allow your body time to wind down.
Maintain a relaxing bedtime routine and practice healthy sleep habits: Establish a consistent bedtime routine, limit exposure to screens about 30 to 60 minutes before bed, ensure your room environment is cool, and avoid caffeinated beverages. Following these practices can contribute to a more restful sleep and help you sleep better during the transition.
Be patient and nap if needed: It can take several days or even a week for your body to adjust fully to the new schedule. Give yourself time to adjust, and don't be discouraged if you have trouble sleeping in the first few days after the time changes. Take a nap on the day after the change if you need to, especially if you feel fatigued and are struggling with sleepiness. If you do this, avoid taking a nap too late in the day.
Everyone is different, and it may take some time for your body to adjust to the change. However, with a bit of patience and the right strategies, you can make the transition to Daylight Saving Time a smooth one, ensuring you and your family enjoy a sound sleep during this period.
For persistent sleep issues or more tailored advice, consider visiting a sleep clinic or consulting a pediatric sleep specialist for children. These professionals can provide insights and interventions to help you and your family sleep well throughout the year.
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