How to Keep Your Routine Despite Daylight Saving Time
Introduction
Daylight saving time (DST) is fast approaching. At 2 a.m. on Sunday, March 10, we’ll have to turn the clocks forward an hour. This can cause quite a shock to our systems — some studies say DST increases the risks of heart attacks, car accidents, and workplace injuries. Here are some steps to help you maintain your routine and minimize the effects of the time change.
1. Start Getting to Bed Earlier Now
Gradually adjusting your bedtime can help your body adapt to the time change. Try going to bed 15-30 minutes earlier each night leading up to DST. This gradual shift can help you catch up on sleep before the clocks move forward.
Image Description: Infographic showing tips for gradually adjusting your bedtime to adapt to daylight saving time.
2. Dim the Lights Before Bed
Dr. Marcella Frank, a board-certified sleep physician, suggests keeping the lights dim for a few hours before your ideal bedtime. This helps your brain produce melatonin, the hormone that regulates sleep-wake cycles. Avoiding electronic devices and stimulating activities close to bedtime can also help you fall asleep more easily.
Image Description: Infographic showing the benefits of dimming lights before bed to encourage melatonin production.
3. Sleep In
If possible, sleep in on the Sunday after DST begins. This extra rest can help mitigate the effects of losing an hour of sleep. If you're worried that it won't be enough, consider taking a nap in the early to mid-afternoon. Just be careful not to nap too close to bedtime.
Image Description: Infographic showing the benefits of sleeping in and napping to recover from daylight saving time.
4. Plan Extra Time to Prepare for the Day
Allow yourself extra time in the morning after DST to get ready for school, work, or appointments. This can reduce stress and help you feel more in control, even if you're a bit groggy from the time change.
Image Description: Infographic showing the importance of allowing extra time in the morning after daylight saving time.
5. Avoid Extra Coffee
While it might be tempting to drink more coffee to stay awake, excess caffeine can cause anxiety and muscle tension, making you feel worse. Stick to your usual caffeine intake and consider other ways to boost your energy, such as staying hydrated and eating a healthy breakfast.
Image Description: Infographic showing the drawbacks of consuming too much coffee to counteract daylight saving time effects.
6. Get Some Exercise
Engaging in physical activity during the day can help you fall asleep earlier and sleep more soundly at night. Go for a brisk walk, jog, bike ride, or any activity that gets your blood pumping. Regular exercise can help your body adjust to the new schedule.
Image Description: Infographic showing the benefits of exercise for adjusting to daylight saving time.
7. Consider a Sleep Aid
If all else fails, you might try taking a low-dose melatonin supplement about an hour before your desired bedtime. While it's preferable to create an environment that helps your body produce melatonin naturally, a supplement can provide additional support. Always consult your doctor before taking any medication.
Image Description: Infographic showing the use of melatonin supplements to aid sleep adjustment during daylight saving time.
Conclusion
Daylight saving time can disrupt your sleep and daily routine, but with a few simple adjustments, you can minimize its impact. Gradually adjusting your bedtime, dimming lights before bed, allowing extra time in the morning, and maintaining a healthy lifestyle can help you stay on track.
