Spring Forward: 5 Tips for Daylight Savings

Here’s to Brighter Days Ahead

As we gear up for the arrival of spring, there's one annual tradition that often sneaks up on us: the switch to Daylight Savings Time. This Sunday, March 10th, at 2:00 AM, we'll be setting our clocks forward by one hour, marking the beginning of longer days and shorter nights. While this change might seem trivial, it can have a significant impact on our sleep, health, and overall well-being.

Why Do We Have Daylight Savings Time?

The practice of daylight savings has been around for over a century—the idea of adjusting clocks to make better use of daylight was first proposed by Benjamin Franklin in 1784, who famously suggested that Parisians could save money on candles by waking up earlier to take advantage of natural sunlight.

It wasn't until the late 19th and early 20th centuries that serious efforts to adopt Daylight Savings Time began to gain traction. In the United States, it was introduced as a way to make better use of daylight during the longer days of spring and summer. By moving the clocks forward, we can enjoy more daylight in the evenings, spend more time outdoors, and potentially save energy.

The Impact on Sleep and Health

In recent years, there has been growing debate over the efficacy and necessity of a twice-annual time change. Critics argue that the energy savings associated with Daylight Savings Time are minimal and that the time changes can have negative effects on sleep, health, and productivity.

While the extra hour of daylight can be invigorating, the transition to DST can wreak havoc on our internal clocks. Losing an hour of sleep might not sound like a big deal, but it can disrupt our sleep patterns and leave us feeling groggy and irritable during the day. It’s difficult to wake up when it’s still dark outside, and harder to fall asleep so soon after the sun has set.

According to the Centers for Disease Control, studies have shown that the annual shift to Daylight Savings Time is associated with an increase in heart attacks, strokes, and even car accidents due to sleep deprivation. So how can we be more mindful of this shift and ease into the change more gradually?

5 Tips for Adjusting to the Time Change

Gradually Adjust Your Sleep Schedule: In the days leading up to the time change, start waking up 15-30 minutes earlier each day than you usually do. This gradual adjustment can help your body ease into the new schedule without feeling too disoriented.
Stick to a Routine: Consistency is key when it comes to maintaining good sleep habits. Try to go to bed and wake up at the same time every day, even on weekends. (Yes, even on weekends.) This will help regulate your body's internal clock and improve the quality of your sleep.

Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with your ability to fall asleep and stay asleep, so it's best to avoid them after midday, and especially in the hours leading up to bedtime. Instead, opt for herbal tea to help relax your mind and body.
Maximize Exposure to Natural Light: Sunlight is a powerful regulator of our circadian rhythms, so try to spend as much time outdoors during the day as possible. Take a walk during your lunch break, open the curtains wide in the morning, and avoid bright screens in the evening to help your body sync up with the new time more easily.
Create a Relaxing Bedtime Routine: Establishing a calming bedtime routine can signal to your body that it's time to wind down and prepare for sleep. Taking a warm bath, practicing mindfulness meditation or listening to calming sleep sounds will help you relax and de-stress before bed.

The Sleepa app, available on iOS and Android is a great way to calm your mind and quickly drift into a deep sleep. With a range of relaxing sounds from falling rain to ocean waves, rustling trees and babbling brooks, to meditation chimes and ambient sounds, you can create your own custom soundscapes. Download for free and try it tonight!

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