Sleep Expert Offers Tips for Adjusting After Daylight Saving Time

Clocks shifted back one hour at 2 a.m. on March 3, 2024, marking the end of daylight saving time and the transition to standard time. This change can disrupt sleep patterns and affect overall well-being, according to sleep consultant Amanda Jewson. As the days grow shorter and darkness increases, many individuals report feeling more fatigued after the switch.

Jewson explains that while adjusting to standard time can be challenging, it may also have physiological benefits. “We like to go to bed later,” she states, emphasizing that the time change allows for a later bedtime. However, she acknowledges that many people still experience grogginess following the transition. “That could be related to some of the light exposure,” she adds, noting that fewer daylight hours can impact mood and energy levels.

Adapting to the Time Change

For parents, the transition can be particularly difficult, especially when children wake up earlier than usual. Jewson describes this situation as “psychologically tough” for families. To ease the adjustment, she recommends gradually pushing back bedtime in the days leading up to the time change.

Jewson also suggests utilizing a sunlight alarm clock, which can simulate natural light exposure in the morning. “A sunrise alarm clock can help signal to your body that it’s time to wake up,” she advises. Actual sunlight exposure is crucial during this period. “Once the sun comes out, go outside and let the light hit your face; it’s going to tell you, ‘Hey, we should be awake and outside,’” she explains.

Despite the challenges of getting outside during colder months, Jewson emphasizes the importance of spending even a few minutes outdoors, particularly in the morning. “We have a ton of evidence to show that morning sunlight specifically helps stabilize your circadian rhythm,” she states. This stabilization is vital for adapting to the time change, as it can significantly impact an individual’s internal clock.

The Importance of Routine

According to Jewson, it typically takes between two to four weeks for the circadian rhythm to fully adjust after the time change. However, the adjustment period varies from person to person. To combat feelings of sluggishness during this transition, she strongly recommends maintaining consistent sleep and wake times.

“It’s important to go to bed and wake up at the same time every day,” she advises. By adhering to a regular schedule, individuals can help mitigate the negative effects of the time change and promote better sleep quality.

Jewson’s insights highlight the significance of adapting to these seasonal shifts in time. As the world transitions into standard time, prioritizing light exposure and maintaining a consistent routine can help individuals navigate the challenges posed by the change and enhance overall well-being.