Daylight Savings Sleep Guide: How to Adjust to a Time Change

Daylight savings time advances clocks by one hour. This can deprive your body of an extra hour of sleep, and it can take a bit of time to readjust. The effects of daylight savings can be similar to those of jet lag, when you fly to a new time zone and must adapt to a new schedule.

The human body operates on natural circadian rhythms that govern your internal clock, largely via the release of hormones and neurotransmitters that bring about sleepiness, lower the body's core temperature, and program a natural wake-up time. As an artificial interruption of the body's sleep schedule, the onset of daylight savings time can derail some of these routines.

To help realign your body clock with the clock on the wall, try the following strategies.

1. 1. Maintain your existing sleep routine. If you set your own schedule, the simplest strategy is to maintain your bedtime despite the time change. In the fall, an 11 p.m. bedtime would thus shift to 10 p.m. when the time changes. By carrying on with your routine, you won't sacrifice a full night's sleep.
2. 2. Wake to natural sunlight. A natural way to adjust your sleep habits is to let the sun wake you. Bright light triggers your body’s wake cycle, and the disappearance of that light after dusk can trigger the release of melatonin, which induces sleepiness.
3. 3. Set a steady bedtime routine. Sleep difficulties—caused by clock changes or otherwise—may stem from inconsistent schedules and routines. To get consistent sleep, adhere to good sleep hygiene and follow a routine before bed. This may involve stretching, an evening shower, or a cup of tea.
4. 4. Avoid digital screens before bed. Electronics' high-intensity blue light can mimic the effects of sunlight and keep your body from entering its natural sleep cycle. As you adjust to the time change, keep digital devices out of the bedroom, and if you do choose to use your phone, use a blue light filter to keep the most disruptive light out of your eyes.
5. 5. Try a natural sleep remedy. A natural sleep medication such as supplemental melatonin can help you fall asleep when your routine has been disrupted. Take care to, though, not build reliance on sleep medications that may dampen the restorative effects of REM sleep and non-REM sleep.

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