By Michelle Ryan-Day
[email protected]
Daylight Saving Time (DST) is more than just changing the clock. It can temporarily disrupt sleep, focus, and overall well-being. With a little preparation, though, you can ease the transition and minimize its negative impact.
In the spring, when we set clocks ahead an hour, we “lose” an hour of sleep, which can leave many people feeling groggy and less alert. Experts recommend starting adjustments three to five days in advance.
Shift your bedtime and wake-up time 15 to 20 minutes earlier each night leading up to the change. Gradually moving meals, workouts, and wind-down routines earlier can also help your body adapt.
Light exposure plays a critical role in regulating your internal clock. In the days before and after the time change, try to get morning sunlight within 30 minutes of waking. At night, dim lights and limit screen use at least an hour before bedtime to support quality sleep.
It is also wise to protect your sleep habits. Avoid caffeine late in the afternoon, skip alcohol the night before the change, and keep your bedroom cool and dark. If possible, plan a lighter workload for the first day or two after the transition, as studies show some people experience temporary fatigue and reduced concentration.
For families, gradually adjusting children’s bedtimes and maintaining consistent routines can make the change smoother. If you manage chronic health conditions, be mindful of medication timing and monitor this during the shift.
By preparing in advance, you can reduce the effects of Daylight Saving Time and help your body adjust more smoothly, which will help keep you rested, focused, and ready for the week ahead.
About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.
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