For most areas in North America, our clocks will spring forward an hour on Sunday, March 10, as we begin Daylight Saving Time. Basically, this moves an hour of morning daylight to the evening. While this gives us “longer” days that bleed into summer nights, this change can shake up bedtime routines and cause restless nights for up to a week.
Here are a few tips to keep you sleeping soundly during Daylight Saving Time and beyond.
Have you ever wondered why it’s recommended adults get between 7–9 hours of sleep every night? Or why, when you stay up too late or travel, it takes a few days to recover? Our sleep and wake cycles—or circadian rhythms—follow a 24-hour cycle. These rhythms influence nearly everything in your body, such as hormone release, digestion, maintaining normal blood pressure, hunger, and body temperature.
Leading up to and following Daylight Saving Time, a consistent sleep routine that supports your body’s natural rhythms becomes even more important. About a week before your clocks change, start going to bed 15 minutes earlier than usual. Increase this by an additional 15 minutes every few nights and you’ll be ready for some easy shuteye come time change time.
An easy way to carve out that additional 15 minutes of sleep is to power down for the evening. Digital devices can keep your mind occupied, and you awake. The light—TV included—reduces your body’s melatonin production. This is the helpful hormone that regulates your circadian rhythms.
The National Sleep Foundation recommends shutting off your devices as early as is realistic and to, instead, read a book.
Take a Short Nap
If you have a hard time making it through the first week of Daylight Saving Time, catch a quick nap instead of that mid-afternoon cup of coffee. Even a short rest of around 20–30 minutes can help with alertness and performance and—most importantly for some—mood.
Taking one or two brief naps throughout the week can be a serene way to help regulate your body and help you feel more refreshed after lost sleep. Valuable tip: if you’re sneaking away from your desk at work, set an alarm.
Exercise Early, Rest Late
Some experts recommend exercising in the morning to really see those sleepy time gains. According to an Appalachian State University study, subjects who exercised in the morning had a consistent decrease in blood pressure throughout the day. They also showed a more significant drop at night, slept longer, and had better sleep cycles.
A morning endorphin boost also helps wake you up to focus on the rest of your day.
If you can’t fit in a morning workout, there isn’t a wrong time to exercise. Whether done morning or night, moderate physical activity can reduce stress and tire you out, paving the way for longer, higher quality sleep.
Supplement Your Sleep
If you’ve tried the other tips and you still need help getting enough sleep, consider trying a melatonin supplement.*
A quality supplement, such as Pure Rest™, can tell your body it’s time for sleep by
complementing your body’s natural melatonin production. Not only will this support your sleep-wake cycle, but it can help you get a dreamy night’s rest.*
Visit the USANA shop today for a restful night’s sleep.