Sleep like a baby: 3 genius tips to adapt to daylight saving time effortlessly
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As the clocks prepare to jump forward, the annual ritual of daylight saving time (DST) beckons, promising longer evenings and the sweet scent of spring.
But for many in the senior community, this time shift is more than just adjusting a clock—it's about adjusting our bodies.
Set to begin at 2 am on Sunday, March 9, for most of the US, DST can jostle our sleep patterns and leave us feeling out of sync.
But fear not! Here at The GrayVine, we're all about embracing change with grace and ease. So, let's explore how to transition into DST without losing a wink of sleep.
The concept of DST is simple: we “spring forward” by losing an hour to make better use of daylight and save energy.
However, this shift can significantly disrupt our sleep-wake cycle, which is governed by our circadian rhythm. This internal clock does more than just tell us when to hit the hay–it regulates our mealtimes, body temperature, and hormonal fluctuations throughout the day.
When DST rolls around, it's not just the loss of an hour of sleep that can affect us. The change can make us feel hungrier at odd times, sap our energy levels, and scatter our concentration.
These disruptions can be particularly pronounced during the first week after the time change, and studies have linked them to an increased risk of heart attacks, strokes, and even motor vehicle crashes.
Tip 1: Bask in the morning sunlight
One of the best ways to keep your circadian rhythm in check is to soak up some morning sunlight. With the clocks moving forward, the sun will rise later, reducing our exposure to that vital early light.
Natural sunlight kick-starts our cortisol production, signaling our bodies to wake up and stay alert. It also helps us wind down properly at night, setting the stage for a restful sleep.
In the days leading up to DST, make an effort to embrace the morning light. Whether it's a leisurely walk with your furry friend or enjoying your coffee on the porch, aim to get that sunshine within the first few hours of your day.
Remember, the goal is to go to bed about 16 to 18 hours after you first experience morning light, so plan your exposure accordingly.
Recommended for you: Rise and shine! 4 morning rituals for balanced cortisol and better health
Tip 2: Gradually shift your sleep schedule
To ease the transition, consider adjusting your sleep schedule incrementally.
Starting a week before DST, try going to bed and waking up 15 to 20 minutes earlier each day. This gradual shift can help mitigate the shock to your system when Sunday arrives.
However, it's crucial to maintain the rest of your routine. Keep your work schedule, exercise regimen, and diet consistent to avoid overwhelming your body with too many changes at once.
Small, steady adjustments are the key to a seamless transition.
Tip 3: Preserve your bedtime rituals
Our evening habits play a significant role in how well we adapt to the new time. To promote a smooth adjustment, stick to a consistent nightly routine.
Source: News 19 WLTX / Youtube.
Here are some healthy habits to consider:
Have you found a particular strategy that helps you adjust to DST? Maybe you have a special morning ritual that gets you energized for the day? Share your experiences and questions in the comments below!
But for many in the senior community, this time shift is more than just adjusting a clock—it's about adjusting our bodies.
Set to begin at 2 am on Sunday, March 9, for most of the US, DST can jostle our sleep patterns and leave us feeling out of sync.
But fear not! Here at The GrayVine, we're all about embracing change with grace and ease. So, let's explore how to transition into DST without losing a wink of sleep.
The concept of DST is simple: we “spring forward” by losing an hour to make better use of daylight and save energy.
However, this shift can significantly disrupt our sleep-wake cycle, which is governed by our circadian rhythm. This internal clock does more than just tell us when to hit the hay–it regulates our mealtimes, body temperature, and hormonal fluctuations throughout the day.
When DST rolls around, it's not just the loss of an hour of sleep that can affect us. The change can make us feel hungrier at odd times, sap our energy levels, and scatter our concentration.
These disruptions can be particularly pronounced during the first week after the time change, and studies have linked them to an increased risk of heart attacks, strokes, and even motor vehicle crashes.
Daylight saving time commences at 2 am on Sunday, March 9, with clocks moving forward an hour, potentially disrupting our sleep-wake cycle. Image source: Greg Pappas / Unsplash.
Tip 1: Bask in the morning sunlight
One of the best ways to keep your circadian rhythm in check is to soak up some morning sunlight. With the clocks moving forward, the sun will rise later, reducing our exposure to that vital early light.
Natural sunlight kick-starts our cortisol production, signaling our bodies to wake up and stay alert. It also helps us wind down properly at night, setting the stage for a restful sleep.
In the days leading up to DST, make an effort to embrace the morning light. Whether it's a leisurely walk with your furry friend or enjoying your coffee on the porch, aim to get that sunshine within the first few hours of your day.
Remember, the goal is to go to bed about 16 to 18 hours after you first experience morning light, so plan your exposure accordingly.
Recommended for you: Rise and shine! 4 morning rituals for balanced cortisol and better health
Tip 2: Gradually shift your sleep schedule
To ease the transition, consider adjusting your sleep schedule incrementally.
Starting a week before DST, try going to bed and waking up 15 to 20 minutes earlier each day. This gradual shift can help mitigate the shock to your system when Sunday arrives.
However, it's crucial to maintain the rest of your routine. Keep your work schedule, exercise regimen, and diet consistent to avoid overwhelming your body with too many changes at once.
Small, steady adjustments are the key to a seamless transition.
Tip 3: Preserve your bedtime rituals
Our evening habits play a significant role in how well we adapt to the new time. To promote a smooth adjustment, stick to a consistent nightly routine.
Source: News 19 WLTX / Youtube.
Here are some healthy habits to consider:
- Avoid caffeine and alcohol in the late afternoon and evening. These substances can disrupt your sleep quality.
- Power down your devices at least 30 minutes before bedtime. The blue light emitted by screens can interfere with your ability to fall asleep.
- Resist the urge to watch the clock. Obsessing over the time can increase stress and make it harder to drift off.
- Create a dark, quiet sleep environment. Consider blackout curtains or a sleep mask to block out any extra light that might come with the longer days.
- Avoid vigorous exercise or heavy meals within a few hours of bedtime. These can rev up your metabolism and make it harder to relax.
Have you found a particular strategy that helps you adjust to DST? Maybe you have a special morning ritual that gets you energized for the day? Share your experiences and questions in the comments below!
