Turning your clock one hour ahead, or one hour back, during Daylight Saving Time (DST) each year may seem like a simple task. However, for many people this is a dreaded time when they feel like they get even less sleep. Many studies have been done on how DST affects people and it has been found that it has both positive and negative effects on health, safety and more. In fact, some new research indicates that heart attacks increase the days following the spring time change, but decrease after the fall time change. And in weeks following the spring time change, there are actually more traffic accidents. Perhaps this is because sleep loss puts increased strain on those who are already at risk. DST is a good time to evaluate your sleep habits and see what you can do to get a better night’s rest. Read our infographic, Tips & Tricks to Survive Daylight Saving Time, and make lifestyle choices that help you feel well-rested.

1. Gradually
TransitionStart going to bed 15 minutes earlier
than normal a few days before the
time change. This will allow your body
to adjust by Monday morning so you
feel more rested. It can take your
body about a week to fully adjust
to the time change.
Maintain
Your ScheduleWhen the clock changes, try to
follow your normal routine. The clock
may show an hour later, but you
will gain an hour of sleep at night.
get activeEarly in the day, try to exercise
outside (for fresh air & sunlight).
When you exercise, serotonin is
released in your body. This brain
chemical will help your body adjust
to the time change & sleep habits.
If you don’t exercise often, start
light & don’t overdo it.
embracethe power napResist the urge to take long naps.
If you get tired, try to do something
to energize yourself like taking a walk
around the block or your office. If
you have to nap… limit yourself
to 20 minutes.
curb the
CaffeineLet your body adjust naturally & avoid
beverages that are high in caffeine
like coffee or soda. This will allow
your body to naturally fall asleep
at bedtime. Don’t forget to drink
plenty of water to keep you hydrated.
Sun-sationalBask in the sun & soak-up much
needed vitamin D nutrients which
play an important part in regulating
sleep/wake cycles (also called your
circadian rhythm). Don’t forget to
wear sunscreen!
create a
nightly ritualCreate a bedtime ritual for yourself.
Turn off your devices, take a warm
bath or read a few chapters of a
book. You’ll appreciate it in the
morning!
prioritize
your zzz’sAll in all, try to stick to your normal
routine as much as possible & focus
on getting between 7-9 hours of
sleep each night. Follow these tips
& help your body adjust quickly.