As we approach Daylight Saving Time (DST) in March, learn ways you can prevent this time change from impacting your sleep.
What is Daylight Saving Time?
Daylight Saving Time is the practice of adjusting time to extend daylight hours. This has been an official practice in the U.S. since 1966 when Congress passed a federal law that outlined DST protocol. DST involves setting clocks forward by one hour during spring months (spring forward) and one hour back during fall months (fall back) every year. The purpose of DST is to save natural light as the spring and summer months get darker later compared to the late fall and winter seasons when it gets dark much earlier. DST starts the second Sunday of March which is when clocks are forwarded by one hour which means one less hour of sleep that night. Clocks are set back by one hour on the first Sunday in November which is when we gain an hour.
Though changing the time by one hour seems like a minor adjustment, it can impact sleep. Transitioning to DST in March when we lose an hour of sleep can affect one’s circadian rhythm and contribute to sleep issues.
How Does Daylight Saving Time Impact Sleep?
Humans have an internal clock that helps control various important processes like sleep/wake cycles, eating habits, digestion, as well as mood. Known as circadian rhythm, this clock follows a 24-hour cycle that is informed by natural light and darkness. Light exposure helps reset each day and organize natural bodily processes. An example of a circadian rhythm is sleeping at night and being awake during the day. Light is one of the most important factors that influence sleep. It signals when to be awake and alert as well as when it is time for you to rest. It also guided the production of melatonin, a naturally produced hormone that aids the sleep process which helps regulate the sleep cycle
The change of time initiated by DST can impact sleep in a few ways. In March when clocks are pushed forward, we initially lose one hour of sleep. Studies have shown that this can often result in less sleep compared to other times of the year. While gaining an hour in November provides this additional time to sleep, it can be difficult to adjust to this change. Some studies have shown that some people never actually acclimate to the slightly adjusted sleep-wake cycle implemented by DST. This can lead to circadian misalignment which can impact sleep cycles by causing a person to be less alert in the morning and more awake during the evening. It can also contribute to changes in mood and the development of depressive symptoms. This reduced quality of sleep can lead to health conditions including sleep disorders.
Sleep Tips During Daylight Saving Time
As you approach time changes, you can implement measures to best prepare yourself for the adjustment. This can prevent the development of sleep issues and also enhance the quality of your sleep. A few useful tips include:
- Establish a sleep routine. Creating a sleep routine is a great way to help you get adequate and quality sleep. Your sleep routine should include things that support a smooth transition to bed: engaging in calming activities, taking a warm shower, using essential oils, adjusting the lighting, etc. This can help you wind down from your day and enter a more relaxed state before sleeping. Your routine should also involve sleeping and waking at the same time every day as well as getting at least 7 hours of sleep each night.
- Follow best practices for quality sleep. Practicing best sleep hygiene practices can significantly influence sleep. Best practices include not eating or drinking right before you sleep, avoiding caffeine, and avoiding screens at least 30 minutes before sleeping.
- Adjust bedtime. A few days before time changes, adjust the time you go to sleep and wake to account for the one hour you are either gaining or losing. In March, experts recommend waking up 15-20 minutes earlier which can help your body handle the time adjustment.
- Increase exposure to natural light. Because natural lights guide our circadian rhythms, spending time outdoors during the day can be a really helpful way to reset. This exposure to natural light can help alleviate the effects of the time change including tiredness.
Daylight Saving Time is coming up so integrating these tips now can effectively help you adjust to the time change, preventing its potential impact on sleep. If tinnitus or jaw issues are affecting your sleep, we’re here to help! Contact us today to schedule a consultation.