The original purpose of daylight saving time was to conserve energy and make the most of natural light in our days. Sounds well-intentioned, of course. But with darkness in the morning and more daylight in the evening, the time change can really mess with your circadian rhythm. So how can you ensure that this time transition doesn’t hit your body so hard? Below we have some tips on how to help your mind sync to a new time.
Have an Already Great Existing Baseline of Sleep
Now, if you already get poor sleep—say, only five hours a night—losing an extra hour can be problematic. Set yourself up for success by already getting the recommended eight hours of sleep. Your sleep is just as important as a good diet and exercise.
Gradually Go to Bed Earlier
Going to bed and waking up a bit earlier allows time for your brain to adjust. Gradually change your bedtime and wake-up time by 10 to 15 minutes a week before the time change. This allows your mind and body to ease into the new time, instead of taking the full plunge.
Shift Mealtimes a Week Prior
Sleep can be restless when your body is full of food. Eating your meals earlier allows your body to digest while you are awake instead of while you are trying to sleep. Shift your mealtimes one hour early, just a week before, to make the adjustment easier.
Adjust Caffeine Consumption
It should go without saying, but caffeine in your body’s system can make it difficult to fall asleep. So before you try to go to bed earlier, factor in your caffeine intake and adjust the cutoff time by one hour. Around 1 p.m. or 2 p.m. is the average cutoff time.
Children may have a hard time going to sleep if daylight is streaming through their window. And if your child doesn't sleep, you won’t sleep either. Help your child adjust to the new bedtime with some blackout curtains to block the sunlight.
Prioritize the Night of the Time Change
Now is the time to optimize your sleeping space and leave no room for restless sleep. Make sure you have fresh sheets and a great pillow. Turn off your electronics and dim the lights. Then settle in to meditate, or read a nice book.
Better Sleep Ahead
Visit our Lucid website for sleep products that will help you adjust to the new time change and optimize your sleep experience.
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