Wellness@Work : How to adjust to daylight saving time  

By Ann Payne-Johnson, M.D., M.S.
Family Medicine Center

If you’re feeling sluggish from the time change on Sunday, you’re not alone. It’s much more challenging when the clocks spring forward because you lose an hour of sleep on the night of the transition.   

Adjusting to this new schedule does take some time, but you can take steps to make it a smoother transition. Try incorporating these tips to help!   

• Gradually adjust your bedtime. Go to bed 15-30 minutes earlier each night. This will help you feel more rested and help your body gradually adapt to a new schedule.   
• Get more sunshine. Spend some time outside soaking up the sun, especially in the morning after you wake up. This helps reset your body’s internal clock, which makes it easier to adjust.   
• Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on the weekends. This can help regulate your body’s internal clock and improve your overall sleep quality.    
• Take life more slowly. Especially right after the time changes, avoid filling your schedule with appointments and deadlines. If possible, tackle important work presentations later in the week.   
• Make timeto move. Exercise can help improve your sleep. Set a goal of 30 minutes of moderate movement, at least three times a week, but avoid it too close to your bedtime.   
• Limit caffeine and alcohol intake. Cut back on consuming caffeine and alcohol about four to six hours before you go to bed. They can disrupt your sleep, making it harder to adjust to the time change.   
• Eat lightly at night. Opt for light, simple foods several hours before bed, as spicy or fatty foods — or having too much food in your stomach -- can cause insomnia. Easy-to-digest snacks, such as carbohydrates or dairy, are a good selection if you do get hungry.    
• Create a relaxing bedtime routine. Choose activities, such as reading a book, taking a warm bath or practicing deep breathing exercises right before bed. Avoid intense TV programs or movies. But do take time to write out your schedule for the next day if you feel anxious about it.   
• Know how much sleep you need. Not everyone needs the same amount of sleep to be well-rested, and it can change with age. To find your ideal number, sleep without an alarm on weekends and see when you wake up naturally. 

Adapting to daylight saving time can be a challenge, but be willing to adjust your routine to make the transition a little smoother. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.