As we prepare to “fall back” on November 3rd for Daylight Savings, remember that even a single hour shift in your schedule can disrupt your sleep. While the extra hour of rest sounds appealing, shifting our body’s internal clock by any amount can affect sleep quality, mood, and overall health. Let us explore how to ease the transition and maintain restful sleep through Daylight Savings changes.
Why Sleep Matters to Your Health
Sleep is not just “down time”; it is essential for maintaining brain function, repairing cells, and supporting immune health. Studies show that a healthy sleep routine enhances brain performance, mental well-being, and heart health. The risk of serious health issues, such as cardiovascular disease, high blood pressure, and obesity, increases when we regularly miss out on quality sleep.
With Daylight Savings, even one hour can make it harder to fall asleep at your usual time, potentially leading to a restless night. This is especially true for those with sleep disorders or underlying health concerns. Planning ahead and adjusting your routine will help to minimize any negative effects related to the time change.
How to Improve Daylight Savings Sleep
- Gradually Shift Your Schedule – start preparing a few days before Daylight Savings by adjusting your going to bed and wake times by 10-15 minutes each day. This gradual shift helps your body’s natural rhythms adjust slowly, reducing the jarring effect of an hour-long change on the day of the transition. Sleep experts recommend keeping your bedtime and wake time as consistent as possible for improved overall sleep quality.
- Prioritize Sleep Hygiene – sleep hygiene is a term for practices that encourage better quality sleep. For example, habits supporting good sleep hygiene include keeping your room dark, quiet, and cool. Avoiding screen use at least an hour before bed is also an important habit because the blue light from electronics disrupts melatonin production, potentially delaying sleep onset. Other good habits to incorporate into your bedtime routine include reading, meditation, or light stretching, as they signal to your brain that it is time to wind down and can help improve your overall sleep health.
- Limit Caffeine and Alcohol – both caffeine and alcohol interfere with sleep, making it harder to fall asleep and stay asleep. Caffeine is a stimulant, so aim to avoid it after lunchtime on the days leading up to Daylight Savings. Alcohol, while initially relaxing, disrupts the sleep cycle and reduces sleep quality. Recent research reveals that even moderate alcohol intake has no cardio-protective benefit, challenging the traditional view that moderate drinking supports heart health. Studies also show a clear link between alcohol and increased cancer risk, with even light drinking linked to higher chances of developing certain cancers. Cutting out alcohol, even temporarily, supports better sleep and promotes overall health. Cutting down on these substances for a few days before and after the time change can help you sleep more soundly.
The Link Between Sleep and Mental Health
Daylight Savings can affect your mood and mental clarity, especially when your sleep quality is compromised. Insufficient sleep increases stress levels and makes you more vulnerable to anxiety and irritability. With the time change, some people experience “social jetlag,” where they feel out of sync with their environment. This mismatch can affect concentration, making daily tasks feel more challenging.
Consider using stress-relieving techniques like deep breathing exercises or journalling if you feel your mind racing at bedtime. Calming practices like these can improve relaxation and set you up for a more restful night.
Sleep Disorders and Daylight Savings
For those who struggle with insomnia, sleep apnea, or other sleep disorders, Daylight Savings can worsen symptoms. Insomnia involves difficulty falling or staying asleep, leading to fatigue and decreased focus. Sleep apnea, where breathing repeatedly stops and starts during sleep, is another condition that affects millions. If you or a loved one experiences symptoms like loud snoring, gasping during sleep, or excessive daytime drowsiness, it may be helpful to speak with a healthcare professional about sleep studies or other treatment options.
Incorporate Daylight to Reset Your Internal Clock
Natural light is a powerful tool to help reset your internal body clock. Try to spend time outside in the morning hours after the time change. Exposure to morning sunlight signals to your body that it is daytime, helping to regulate melatonin production and reinforce your sleep-wake cycle.
If you have limited access to natural sunlight, consider a light therapy box. Light therapy is often recommended for those affected by seasonal changes and can be beneficial around Daylight Savings to help your body adapt to the new schedule.
A Holistic Approach to Better Sleep
A consistent sleep routine that works year-round is essential for long-term health. By prioritizing sleep by practicing good sleep hygiene and adjusting your routine for Daylight Savings, you can protect your sleep quality and overall well-being. Remember, quality sleep improves your ability to make healthy choices, enhances mental clarity, and boosts your resilience in facing daily challenges.
As we adjust to Daylight Savings and the shift in sunlight exposure, it’s important to also consider how other factors can also influence our sleep. Nutrition plays a significant role in regulating sleep quality – learn more about the connection between nutrition and sleep.. Eating a nutrient-rich, varied diet such as the Mediterranean can boost sleep quality, improving your overall well-being through seasonal changes.
Additionally, with less sunlight exposure in the fall and winter months, maintaining adequate Vitamin D levels becomes even more important. Read more about the importance of Vitamin D and how to ensure you are receiving enough as daylight hours shorten.
Need Help?
Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.
Contact us if you have any questions regarding this sleep blog or any other health or wellness concern.
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Information for this blog was sourced from News in Health, Heart and Stroke, ScienceDirect, MayoClinic, and canada.ca: Sleep-Infographic