When Daylight Saving Time (DST) kicks in, the clocks spring forward by one hour in the spring and fall back in the fall. While the time change last week seems like a minor shift, it may have significant effects on your sleep, mood, and overall well-being. This change can disrupt your body’s natural rhythms, leaving you feeling groggy or out of sync.
“Changing the clocks to and from DST is known to disrupt sleep and increase individual risk of motor vehicle accidents, other accidents, symptoms of depression including suicidal thoughts, and cardiovascular events,” explained Matthew Macaluso, DO, Professor, Bee McWane Reid Endowed Chair in Mood Disorders and Vice Chair for Clinical Affairs. “It’s important for everyone to be aware of the physiologic changes that take place in our bodies with the clock change. Considering the items outlined in this article could be useful. As always with any health-related matters, consulting with one’s primary physician is always a good and frequently the best next step.”
Macaluso provides 5 tips to ease the transition and maintain your health during this time.
Gradually adjust your sleep schedule
If you’re still struggling with the time change, try going to bed 20 minutes earlier each night. This will help your body adjust to the time shift more smoothly rather than shocking your system with an abrupt shift in your sleep cycle.
Maximize exposure to natural light
Morning sunlight helps reset your internal clock and signals to your body that it’s time to wake up, making it easier to adjust to the new time.
Prioritize restful sleep
Make sure your sleep environment supports deep, restorative rest. Keep your bedroom cool, dark, and quiet, and avoid caffeine and heavy meals before bedtime. Try to stick to a consistent sleep routine, even on weekends.
Stay active
Regular physical activity can help reduce sleep disruptions and boost your mood. However, try to avoid intense exercise close to bedtime, as it may make it harder to fall asleep.
Stay hydrated and eat nutritious foods
Proper hydration and a balanced diet are essential to maintain energy levels and stabilize your mood throughout the day. Avoid overconsumption of sugar and caffeine, as they can contribute to energy crashes and irritability.