Are you excited to get an extra hour of sleep when daylight saving time ends this Sunday? Most people are. However, the problem is that extra hour can really throw your circadian rhythm out of whack. In the days that follow changing your clocks, your body may not get the quality sleep it needs to function at its best. Furthermore, when your cycles are out of sync, you may feel groggy, sleepy and grumpy – which is no way to start off the week.
Though your body will eventually adjust to these changes over time, here are five tips to help you adjust.
When the notion of an extra hour of sleep arises as daylight saving time ends, most people think it is a great time to catch up on your shut-eye. However, deciding to sleep in on Sunday morning could negatively impact your sleep quality in the long run. Getting up at your normal time will help keep your sleep cycles in sync and give you even more time to start off your morning on the right side of the bed.
Moving our clocks in either direction changes our natural internal clocks and alters our exposure to light. Since light is a key environmental cue for sleep, it is important to expose yourself to sunlight during the waking hours as much as possible. You should also avoid bright lights in the evening.
To help kick-start your body’s acclimation to the time change, use the extra hour you gain by eating a healthy breakfast and getting in a morning workout. Optimizing your health with the proper diet and regular exercise is an effective way to improve your sleep quality, especially after it has been disrupted by daylight saving time, stress and distractions.
If you want to ensure a good night’s sleep after daylight savings time, then avoid caffeine, alcohol and exercise close to bedtime. Turn your bedroom into a sleep zone to promote more sound slumber. Start by making sure it is cool and dark: lower the thermostat, eliminate any distracting noises and light sources, and invest in blackout shades and curtains if necessary. You should also consider removing any electronics from of your bedroom, like the TV and your smartphone. The blue light these devices emit can suppress your body’s natural production of melatonin, the sleep hormone in your brain that helps you fall asleep. You may also benefit from wearing a sleep mask, and/or earplugs. Lastly, you can also try listening to white or pink noise to further encourage a good night’s sleep.
In addition to the above tips, you can also try taking a high-quality melatonin sleep aid. REMfresh® is the #1 Sleep Doctor Recommended melatonin supplement. This sleep supplement was developed to help regulate your natural sleep and wake cycles while supporting up to seven hours of sleep with patented Ion-Powered Pump™ technology. By taking REMfresh nightly, you may find that you fall asleep faster, stay asleep longer and wake up feeling refreshed – which is very beneficial as your mind and body adjust to the time change.