Turning the clock forward or back for Daylight Saving Time will be disruptive to our body clocks. Losing an hour in the spring can leave you feeling tired and groggy for at least a week or two, while the extra hour in the fall may feel like a luxury, but can also be disruptive to your natural body clock. Not to mention the changes in the morning light and evening darkness that coincide with the time change will also play a role.
Follow these tips to get through time change sleep disruption so that when morning comes you’re ready to face the day.
So in the fall, when you gain a precious hour, you will most likely not feel tired at your normal 10:00 P.M. because it’s actually only going to feel like 9:00 to your body clock.
Again, we need to ease into this change because we still only have the same number of hours to sleep. In this case, we are going to get ourselves to bed by 10:30 which will be 30 min earlier than you normally would, but shouldn’t have too much of an impact if you’ve honored your bedtime routine and power down hour.
On the 4th night, return to your normal bedtime of 10:00 pm.
Wake up at the same time each morning. Chances are you’ll wake up an hour earlier then you’d like as that is where your body clock is set. If you feel like getting up, then do. It’s actually better to just get up then try to force yourself back to sleep for an hour. This will most likely mean you’ll be waking up before the end of a full sleep cycle and you’ll feel even groggier then you would if you just got up.
Just remember that body clocks take time to adjust.
Even small changes like this will take a week or two to get used to, so be patient with your body and know that if you keep to all your great sleep hygiene and don’t fall back into old habits, you’ll be doing just fine in no time.