Daylight Saving Time is a week from Sunday and it means we lose an hour of sleep. Prepping now can help lessen the nasty effects. Here are some ways to adjust ahead of time suggested by Tenet Health:
- Maintain your schedule. Make sure to stick to getting 7 to 9 hours of sleep every night. Even if the day will be an hour shorter, work your way backwards from the time you’ll have to wake up and set your bedtime accordingly. Getting the full amount of rest for the night will help your body adjust to the time change. Don’t stay up later than usual or sleep in longer based on the time change.
- Get ready for the change early. Start preparing for the time change several days in advance by going to bed earlier 15 minutes each day. This way, you can ease into the change, and your body won’t experience the disruption as harshly.
- Get enough daylight. Light helps increase serotonin in the brain, which helps you to wake up naturally in the morning. Try to get exposure to sunlight early in the morning or at least during an afternoon walk.
- Avoid eating late. Eating late in the evening or close to bedtime can actually disrupt your sleep. So plan to finish your meals and snacks at least 2 to 3 hours before your bedtime. Also, limit caffeine intake to the morning and don’t consume alcohol after early evening.
- Set the right environment. Be sure to set up your bedroom and sleeping environment in a way that promote good sleep
- Avoid exercise before bed
- Put away electronic devices at least an hour before you plan to go to sleep
- Create a relaxing bedtime ritual like taking a bath or reading a book
- Make sure your room is dark, quiet and cool at night
Source: Tenet Health