Lifestyle
Master the Time Change: Expert Tips for a Smooth Transition
As Daylight Saving Time approaches, many find themselves dreading the loss of an hour of sleep. The time change, which occurs on Sunday, March 9 at 2 a.m. local time, may bring more daylight, but it also disrupts our sleep patterns.
Dr. James A. Rowley, president of the American Academy of Sleep Medicine, notes that the shift can lead to “sleep disturbances, increased fatigue and even a heightened risk of heart attack and strokes.” A 2020 study further highlights the “significant risk elevation” associated with Daylight Saving Time.
While we can’t avoid the time change, there are strategies to ease the transition. One effective method is to expose yourself to natural morning light. Experts recommend stepping outside first thing in the morning for several days leading up to the change on March 9. This practice helps align your body’s internal clock with the new time.
Gradually adjusting your bedtime can also be beneficial. Going to bed 15 or 30 minutes earlier each night before the time change can help your body adapt more smoothly. Some suggest going to bed an hour early the night before the change, but a gradual shift is often more effective.
It’s also important to consider your caffeine and alcohol consumption. The Cleveland Clinic advises avoiding caffeine for at least four to six hours before bedtime. The American Heart Association emphasizes, “Don’t compensate with extra caffeine.” While it might be tempting to drink more coffee to combat fatigue, it can negatively affect your heart health.
Meal timing can play a role in your adjustment as well. Heinrich Gompf, a sleep researcher at the University of California, Davis, suggests having a slightly earlier and lighter dinner the night before the time change. “Instead of a big bowl of pasta, you know, maybe just have a salad and some fruit,” he recommends. Eating breakfast at your regular time the next morning can further aid in the transition.
Despite the allure of more evening daylight, maintaining a consistent bedtime is crucial. Dr. Adam Spira, PhD, MA, warns, “Exposure to more light closer to bedtime makes it harder to fall asleep at our usual bedtime, and can reduce the amount of sleep we’re able to get each night.” Using a sleep mask can help maintain a conducive sleep environment.
By implementing these tips, you can navigate the time change with minimal disruption. Embrace this opportunity to take proactive steps toward a healthier lifestyle, and share these insights with friends and family so they too can benefit.
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