10 Expert Tips to Survive Daylight Savings

So, if you’re already somewhat sleep-deprived, giving up just one hour of shuteye can leave you feeling grumpy and irritable. It may also have a negative impact on how you function during the day, perhaps even affecting your alertness and reaction time while driving.²

While most of us will adjust to daylight savings by mid-week, some unlucky ones will end up struggling with the change for a little longer.

How do you make the transition to Daylight Savings easier?

It seems like a small thing, but moving your entire day forward by an hour can really throw off your sleep cycle. Suddenly, there is less light in the morning (when you need to wake up) and more light at night (when you should be preparing for sleep).

Dr Harrington says the key is to start adjusting a few days out. “Adjusting your body clock gradually will help you to sleep better during the first few days of daylight saving. Try going to bed 15 to 20 minutes earlier in the days leading up to the time the clocks go forward. Set your alarm for 30 minutes earlier on Friday and Saturday mornings in preparation for the early start on Sunday and make the bedroom as bright as possible when you first wake up in the morning,” she advises.

Time changes are also a good time to evaluate your bedroom. Make sure it is dark, quiet and cool at night so you have the best setting for sleep. Creating a relaxing bedtime ritual like taking a bath, reading a book or listening to music may also help you sleep better³.

Here are Dr Harrington’s tips for adjusting to daylight savings time:

• Start going to bed 15-20 minutes earlier for 3 to 4 days before putting the clocks forward
• Set your alarm 30 minutes earlier on Friday and Saturday mornings in preparation for the early start on Sunday
• Make the bedroom as bright as possible when you first wake up in the morning
• Eat a good breakfast
• Go outside in the sunlight in the early mornings
• Try to get between seven to nine hours sleep each night
• Exercise daily but not within 3 hours of sleep time
• Don’t drink coffee, tea or other caffeine drinks after midday, avoid smoking just before bed or during the night
• Don’t go to bed hungry but don’t eat a large meal within 3 hours of bedtime
• Wind down.Your body needs time to shift into sleep mode, so in the hour before bed, switch off technology, dim the lights, have a warm to hot shower and do a calming activity such as reading

The good news is it’s easy to get your internal clock back in sync by using the above tips and practising good sleep hygiene, and once you do, you can enjoy all that extra sunshine that this spring and summer has to offer!

Learn more ways to help improve your sleep. Download your free copy of this eBook "8 Ways to sleep better tonight”.

Still having trouble sleeping? If you simply can’t bear to turn off your technology before climbing into bed then a pair of blue light blocking glasses may help or perhaps try Dodow if you’re looking for help to fall asleep faster.