Unless you’re living in Arizona, most of North America has to endure Springtime daylight savings. This can be great in the fall because everyone gets an extra hour of sleep. But it is not nearly as nice in the spring.
Studies have shown that people are much more exhausted on the following Monday after the Springtime Daylight Savings time change. It can lead to several unfortunate things, including a correlative increase in car crashes.
That said, let’s get into some ways that daylight savings shifts in spring affect your wellbeing and how you can cope:
Pretty much no one likes the springtime shifts in daylight savings.
It can cause several of the following issues in your functioning:
- Lack of ability to focus
- Worse general performance
- Short term memory issues
- Feelings of fatigue and sleepiness during the day
These factors are certain things that everyone wants to avoid during this time. But how can we cope with the fact that an hour is being taken away from our sleep schedule?
Let’s get into the solutions:
There are certain changes that you can make to your night to make sure that you can wake up feeling refreshed.
It’s best to start implementing these changes now rather than just on the night before the time change. This will ensure the best results.
Avoid Bright Lights
Does your bathroom or any other room have super bright white light? If so, turning these on at night can seriously mess with your melatonin. (Melatonin is our hormone that keeps our sleep schedules nice and even.)
Additionally, the blue light from your technology has the same effect. Both sources can make it much more difficult to fall asleep at night.
To improve your sleep, get a nightlight for any room with super bright lights. Or, if you have a dimmer, you can just lower the light levels so that they won’t impact you as much.
It is also best to stay off of your technology at night. If you can’t sleep, pick up a book instead.
No Caffeine After Noon
Caffeine stays in your system for 4-6 hours. It’s going to make it super hard to sleep if you drink it within that time frame before bed.
You can check out the Pros and Cons of Caffeine Intake here.
Go to Sleep Earlier in Increments
It’s not going to be easy if you try to sleep a whole hour earlier.
That is why you can start sleeping earlier now- little by little. Try going to sleep 15 minutes earlier tonight. You can also set your alarm to wake you up 15 minutes earlier.
Subtract an extra 15 minutes from your bedtime each night up until the time change. Just make sure you set your alarm back to the usual waking time the night before if you do commit to waking up earlier. The average person needs 7-8 hours to sleep. So if you’re not already getting this much, it’s going to be a lot worse when the clocks shift.
In the Morning
What you do each morning is essential for preparing for daylight savings.
It helps establish a routine that your body can rely on for support.
Wake at the Same Time Each Morning
Whether or not you have to be somewhere, setting up some consistency in when you’re waking up will help you cope with the time change.
More importantly, get outside in the sunlight. Exposure to the sunlight will help to train your body that you’re awake at the right time.
You can use your mornings for a nice walk outside or even do some exercise.
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