Daffodils are blooming, temperatures are rising, days are getting longer – all sure signs of spring. But another, less welcome change is underway: At 2 a.m. Sunday, most people in the United States will “turn” their clocks forward one hour.
For many of us, this transition is more difficult than when we “fall back” in the fall, in part because we lose an hour of sleep, said Dr. Rachel Ziegler, a sleep physician at Mayo Clinic Health System in Minnesota. .
“But actually, it’s much more than that,” he said, because changing the clock also changes the timing of sunrise and sunset. After spring forward, mornings will be darker and evenings will be lighter, making it harder to wake up and fall asleep.
In fact, this can create a months-long mismatch between our internal clocks and our school and work schedules, leaving many people without sleep for years, said Dr. James Rowley, president of the American Academy of Sleep Medicine. That’s why the agency advocates eliminating daylight saving time altogether, he added.
But for now, we’ll have to move forward. Here’s what you can do to make this change a little less painful.
Prioritize your sleep before Sunday
One of the best ways to guard against the disorder is to get enough sleep — usually defined as seven or more hours if you’re an adult — for at least a few nights before the clock changes, said Michael Grandner, director of the sleep and health research program. at the University of Arizona.
That way, “you’re coming from a place of strength,” not sleep deprivation, he said.
The time change can be particularly difficult for those who wake up early during the week but sleep in at the weekend, Dr Rowley said – creating what scientists call ‘social jet lag’. If you’re one of those people, try to avoid sleeping in this weekend, he said, because the time change will add another hour of “jet lag.”
Gradually change your sleeping and eating routines
Starting at least a few days before the time change, try to go to bed and wake up about 15 minutes earlier each day, said Jade Wu, a sleep psychologist and researcher at Duke University School of Medicine. That can help ease the transition, he said.
“It’s almost like cycling through time zones instead of flying through time zones,” he said.
Increasing the times of your meals in the same way can also help your body’s internal clock adjust, Dr. Rowley said.
These gradual changes can be especially helpful for those who struggle with routine changes, such as young children and adults with dementia, Dr. Wu said.
Have a “Sunday Funday”
Consider planning some fun activities for Sunday, Dr. Wu said, especially if daylight saving time tends to make you feel cranky or down.
Spending time outside, exercising or socializing with friends can help prevent bad moods, Dr. Wu said. And having a more active day will likely help you sleep earlier on Sunday night, setting you up for a better Monday, she added.
Enjoy the morning light
In the days following the switch, try to get as much light as you can, suggested Dr. Grandner. The light signals to your body that it’s time to wake up, which can help you adjust to the new clock time, he added.
Open your blinds and sit by the window for a few minutes or take a morning walk, she said. If it’s still dark when you wake up, turn on bright lights in your home or consider using a light therapy lamp.
Be careful with caffeine and alcohol
Caffeine can help you wake up and adjust to the clock change in the morning, Dr. Ziegler said. But remember that you also need to adjust to an earlier bedtime, so try to avoid caffeine after 3pm. or sooner if you’re sensitive to caffeine, she added.
People are sometimes tempted to drink alcohol to help them fall asleep, Dr. Grandner said. But this strategy can backfire, as alcohol can make you wake up more often throughout the night, leading to less restful sleep.
Plan for nutritious meals
If daylight saving time keeps you up, you may feel hungrier than usual or have more cravings for less healthy foods, said Frank Scheer, a neuroscientist at Brigham and Women’s Hospital in Boston. To offset these cravings, plan to have balanced, satisfying meals with plenty of fiber and protein for at least a few days after the time change, she said.
Be kind to yourself
If daylight savings time hits you before you can prepare, that’s okay, too, Dr. Wu said. “You just have to accept that you might feel pretty crappy on that first Monday.”
According to a 2019 online survey of nearly 2,000 U.S. adults, more than half said they felt “extremely” or “somewhat tired” after the spring clock change.
If it helps at all, Dr. Wu said, know that you’re not alone.
