Turning the clock an hour forward or backward for Daylight Saving Time doesn’t only affect our daily routine but also our sleep. In fact, Daylight Saving Time can play havoc with your sleep. Sleeping one less hour in the spring often makes us groggy and tired, while sleeping an extra hour in the fall can feel like a blessing from God himself. However, even if sleeping an extra hour felt good, it can also disrupt your sleep. If you are having a hard time fighting the Daylight Saving Time beast, we can help you. Follow our tips to learn how to retune your sleep clock and go through time change sleep disruption with ease.
Make a Sleep Promise to Yourself
In order to be ready to retune your inner clock, you will have to promise yourself that you will sleep 7 to 8 hours every day, not more or less. This also applies when the night is an hour longer. Setting aside enough time to sleep is a very precious gift you can give to yourself. Once you have found a bedtime routine that works for you, make sure you stick to it in every situation. A bedtime routine should be a part of your everyday routine. Going to bed in time should be taken seriously, the same way as going to work and not being late.
Blueprint for Bedtime
In order to properly adjust to spring time change, you should prepare for it a few days earlier. In order to adjust, start going to bed 15 minutes earlier each day. You should do this 7 to 10 days before Daylight Saving Time. Make sure that spring time change is the real cause of your sleep disruption. In many cases, the sleep disturbance culprits are hiding in plain sight – in your bedroom. In order to sleep the entire night without interruption, make sure your bedroom is dark, quiet and reasonably cool. If you have trouble falling asleep earlier than you are used to, create a relaxing bedtime ritual. A relaxing bedtime ritual can include reading a book, taking a warm bath or anything else that helps you unwind. Before bed, you should avoid doing activities that will stimulate your mind such as playing video games, watching TV, chatting on social media and similar.
Set a Proper Appetite for a Better Night’s Sleep
Eating and drinking before bed is not good for your sleep. Digestion is one of the most complicated processes in our body that requires using a lot of energy. So, digesting food during sleep will actually wake up your brain and exhaust your body. In order to allow your body to do its job during sleep, restore and prepare you for the next day, you should finish your meals at least 2 or 3 hours before bedtime. Also, avoid consuming alcohol and caffeine in the evening because they will interrupt your sleep. Caffeine should be taken only in the morning. When it comes to alcohol, don’t consume it after early evening has passed. Cigarettes are also brain stimulants, so avoid smoking before bed because you will have a hard time falling asleep.
Get a Good Mattress
Your mattress is crucial for helping you reach the dreamland faster. If your mattress is old, it will no longer provide you adequate support and comfort as it used to. Instead to provide comfort, sleeping on an old and saggy mattress will only cause you back pain. If your mattress is more than seven years old and has visible signs of wear off and damage, you should replace it. When shopping for a new mattress, have in mind that your sleeping needs may have changed. Choose a mattress based on your current needs. Apart from replacing a mattress, you should also replace your pillows. Pillows, just as your bed lose firmness with age and stop properly supporting your neck and spine. It is recommended to change your pillows once in two years.
Daytime Tips for Better Sleep
If you have troubles sleeping at night, try to stay active during the day. You don’t need to engage in strenuous physical activity in order to fall asleep faster. Even a walk or light physical activity will be sufficient to help your body crave sleep at night. Just make sure you don’t workout around 2 hours before bed. Exercises stimulate your body and you need at least an hour to cool down and relax in order to visit the dreamland.
Co-founder of Counting Sheep and Sleepaholic