Understanding Daylight Saving Time: Tips for Improved Sleep

Have you ever noticed how the clocks change twice a year? Once in the spring and once in the fall? That’s called Daylight Savings Time! And while it might sound fun to “get an extra hour of sleep” or “lose an hour,” these time changes can mess with your sleep schedule. Let’s break it down so we can understand why and, more importantly, what you can do to still get a good night’s rest.

What Is Daylight Savings Time?

Daylight Savings is a trick that helps us use more sunlight during the summer months and the summertime days. In the spring, we move the clock forward by one hour (like magic!), so we have longer days and more sunshine in the evening. In the fall, we move it back by one hour, which means it gets dark earlier.

Sounds cool, right? But here’s the catch—it can mess with our sleep!

How Does Daylight Savings Time Affect Sleep?

When we change the time, our bodies get confused. Normally, our bodies have a built-in clock called the circadian rhythm that helps us wake up and fall asleep at the right time. But when the clocks change, this rhythm can get thrown off.

For example, when we “spring forward,” we lose an hour of sleep. Our body might still be tired because it hasn’t adjusted yet. And when we “fall back,” it might take a while for our body to realize we have an extra hour to sleep. This can cause us to feel tired, groggy, or even cranky for a few days as our bodies try to catch up.

Why Is Sleep So Important?

Sleep is super important for our brains and bodies! It helps us stay focused at school, be energetic for play, and keep us feeling healthy. If we don’t get enough sleep, we might feel foggy, grumpy, or even get sick more easily.

Tips for Avoiding Sleep Disruption During Daylight Savings

Luckily, there are some things you can do to help your body adjust to the time change without feeling super tired:

1. Go to Bed 15 Minutes Earlier or Later: A few days before the time change, try adjusting your bedtime by 15 minutes. If the clocks go forward, go to bed a little earlier each night. If they go back, go to bed a little later. This way, your body won’t feel shocked by the change.

2. Wake Up at the Same Time Every Day: Even if you don’t want to, try to wake up at the same time every morning. This helps your body get used to the new time without feeling too tired.

3. Get Some Sunshine: Sunlight is like a magic tool that helps your body’s clock reset. When you wake up in the morning, try to go outside and get some sunlight. It’ll help you wake up and feel alert. Plus, it’s nice to get some fresh air!

4. Avoid Naps (If You Can): Napping might feel nice, but it can make it harder to fall asleep at night, especially during the time change. If you’re really tired, a short 20-minute nap can help, but avoid napping too long.

5. Keep Your Room Cozy: Make sure your bedroom is a peaceful, relaxing space. Keep it dark, quiet, and cool. This makes it easier for your body to relax and sleep well.

6. Stick to Your Routine: It’s tempting to stay up late when the clocks change, but try to stick to your usual sleep schedule as much as possible. Your body will appreciate it in the long run!

How Your Workout Can Improve Rest and Health

Did you know that getting regular exercise can help you sleep better? It’s true! Exercise boosts the production of endorphins, those “feel-good” chemicals in your brain, and can help regulate your sleep cycle. It also helps you fall asleep faster and stay in a deeper sleep for longer. But remember, timing is important—exercising too close to bedtime can actually keep you awake, so try to finish your workout a few hours before you plan to go to bed.

The great news is that Impact Health Sharing and many other healthcare programs now offer gym discounts or reimbursements as part of their wellness programs. These discounts can make it easier and more affordable to get started on a fitness routine, which can improve both your physical health and your sleep quality. Whether it’s a gym membership, fitness classes, or access to online workout programs, investing in your health can pay off in better sleep. So, check with your healthcare program to see if they offer any fitness-related benefits, and take advantage of them to create a healthier, more restful lifestyle!

Can We Have Permanent Daylight Saving Time?

There has been increasing debate about whether we should adopt permanent daylight saving time, especially since many states, including American Samoa, experience significant disruption when we change the clocks due to state law. In 2022, the Sunshine Protection Act was introduced in the United States Senate to make daylight saving time permanent. The Navajo Nation, which spans parts of the Arizona and New Mexico regions, has already opted out of DST, and states like Hawaii, Puerto Rico, and the Northern Mariana Islands never observe it, either.

One of the main arguments in favor of permanent daylight saving time, as reported by the New York Times, is energy conservation. Proponents argue that keeping clocks forward year-round could save energy by increasing the hours of daylight in the evenings, reducing the need for artificial lighting. However, critics suggest that it may lead to darker mornings and dangerous driving conditions for children and commuters.

On the other hand, some people are calling for permanent standard time, which would keep us on the regular winter time schedule all year, in line with federal law. This debate continues to unfold across the nation, with each state legislature having the power to decide the state whether they want to observe daylight saving time or remain on standard time.

Why Does Daylight Saving Matter for Your Health?

Whether it’s Eastern Daylight Time, Central Daylight Time, Central Time Zone, or Pacific Daylight Time (PDT), the change in time affects everyone differently. The National Institute of Standards and Technology recognizes the need for careful adjustment during the DST changes, as shifts in sleep patterns can impact overall health.

In conclusion, while Daylight Savings Time was initially introduced to make better use of daylight hours, it’s clear that it can disrupt sleep, making it harder for some people to adjust. This sentiment is echoed by the National Sleep Foundation and the American Academy of Sleep Medicine, emphasizing the importance of maintaining good sleep practices. Whether you support permanent daylight time or permanent standard time, the important thing is to prioritize good sleep habits and give your body the time it needs to adjust. So, next time the clock changes, try these tips to make the transition a little smoother and keep your sleep quality intact.

The Bottom Line

Daylight Savings Time can mess with your sleep at first, but by making a few small changes, you can avoid feeling too tired. Daylight saving time is set to begin on Sunday, March 9, 2025 this year. Just take it easy, adjust your bedtime a little at a time, and enjoy the sunlight as we Spring forward! Your body will thank you for it, and you’ll be back to feeling rested and ready for your day in no time.

Stay well-rested, and don’t let the time change get you down!