Getting better sleep
Spring forward without the struggle
Your good-time guide to surviving Daylight Saving Time
It’s that time of year again — when we all collectively lose an hour of sleep and face the struggles that can come along with it. Before we turn in on March 9, we’ll set our clocks forward, in favour of gaining extra evening sunlight, and potentially facing a few groggy mornings. So, how can you adjust like a pro (and avoid feeling like a zombie)?
The Not-So-Bright Side of DST
We’ll get more daylight in the evenings, but that one-hour shift messes with our internal clock. Studies show DST can lead to:
☀️ Sleep loss: A recent study found 55% experience tiredness following the time change. Like we needed a study to confirm that!
🤒 Health impacts: A review by Harvard Medical found poor sleep following the time change also worsens depression, anxiety, and seasonal affective disorder. And a review by Johns Hopkins found changing the clocks can lead to heart attacks, strokes, stress, mood disturbances, and even more hospital admissions.
🚗 More car accidents: A 2020 study found that the switch raises the risk of fatal traffic accidents by 6%.
🦉 Grumpy mornings: While coffee and dodging sleep-deprived family members may help, data from a 2020 study published in PLOS suggests that the change worsens mood disorders, depression, anxiety, and substance abuse.
How to Own the Time Change Like a Champ
We’ve compiled some tips from medical experts on getting through the spring forward.
⏰ Ease into it if you can – Start going to bed 15 – 20 minutes earlier ahead of the time change. After the change. an afternoon nap can help!
🌞 Get some sun! – In the week after the clocks move forward, focus on getting some morning sunlight to help reset your body clock. Those winter indoor sun lights can help too!
⌚ Prepare to start slow — Clear Sunday evening to get to bed early. And be prepared to amend or delay your morning routine in the days following the change.
📵 Limit screen time before bed – This is a general guideline for getting better sleep generally.
🥗 Fuel your body – Eating healthy helps you and your sleepy time too. Avoid alcohol or caffeine as the change approaches to minimize disruptions to your sleep.
So, as we spring forward, let’s embrace the extra daylight, get some rest, and remember fall back and that extra hour is only 238 sleeps away.
We’ve compiled expert advice from doctors on getting better sleep here, with more tips and guidance on when to call a doctor.
Look on the Bright Side…
The shift in sunlight hours has its pros and cons. While less light in the morning has a real effect on our natural circadian rhythms, more light in the evening means more time for outdoor activities. Let’s get moving and make the most of it!
Read more: