In fact, according to Shantha Gowda<\/a>, PsyD, board-certified behavioral sleep medicine specialist, \u201cthe transition from standard time to Daylight Saving Time and again back to standard time can cause circadian misalignment. Circadian misalignment is when our biological clock does not match our environmental clock.\u201d <\/p>\n\n\n\n While the purpose of switching to DST is to take advantage of more daylight hours, it disrupts the natural adjustment of your biological clock largely due to late-evening light.<\/p>\n\n\n\n With the switch to Daylight Saving Time just around the corner (it begins this year on Sunday, March 10), it\u2019s important to prepare yourself for what could be a huge shift in your sleep schedule. Here, explore how DST affects sleep and what you can do to keep it from ruining your shuteye.<\/p>\n\n\n\n As humans, we thrive off of routines in every aspect of our lives, especially our sleep. A sleep routine is one of the most important routines to establish and nurture as your nighttime habits and sleep schedule influence your overall well-being. So, what happens when DST causes you to lose an hour of sleep and alter your sleep routine?<\/p>\n\n\n\n According to Gowda, when you “spring forward” in March, you have darker mornings and brighter evenings, which cause a delay in your sleep window (also known as a phase delay), essentially shifting your bedtime and wake time later. <\/p>\n\n\n\n From a biological standpoint, DST affects your circadian rhythm<\/a>, which is the approximately 24-hour cycle that regulates different functions in your body, including when you sleep and wake. <\/p>\n\n\n\n \u201cExposure to sunlight (or light in general) is one of the most important factors in regulating our circadian rhythm, so springing forward can make it more challenging to wake up in the mornings (because of darkness) and make us feel more alert and awake in the evenings (due to later light exposure),\u201d says Gowda.<\/p>\n\n\n\n As DST can cause you to go to bed and sleep much later than you typically would, this results in sleep loss and potential \u201csleep debt<\/a>\u201d (which is the accumulative effect of not getting enough sleep). DST\u2019s one-hour shift in our sleep cycle can affect sleep<\/a> for up to a week, which is especially hard on early risers and those with pre-existing sleep disorders<\/a> and disturbances, such as teenagers.<\/p>\n\n\n\n Sleep loss can cause forgetfulness, moodiness, poor reaction time, low energy levels, minimal productivity, anxiety<\/a>, inability to concentrate, risk of diseases, and more\u2014which can cause public health and safety risks. These effects are far more frequent once springtime DST occurs. <\/p>\n\n\n\n For instance, according to a 2019 survey<\/a> conducted by the American Academy of Sleep Medicine concerning tiredness during \u201cspring forward\u201d week, 41% of people said they feel \u201csomewhat tired\u201d the following week after springtime DST and 14% said they feel \u201cextremely tired.” <\/p>\n\n\n\n Not to mention, the lingering darkness in the mornings and discombobulation people experience as a result of sleep loss increase the number of car crashes and children being injured or killed at bus stops. One study<\/a> found that on average, there’s a 6% increase in fatal car crashes in the week following the spring DST transition, which is approximately 28 more deaths each year.<\/p>\n\n\n\n Due to the negative impact DST can have on our sleep schedules and well-being, sleep experts like Gowda argue standard time is better for your sleep<\/a> and should be made permanent rather than DST. \u201cStandard time aligns best with our biological clock as staying in DST will cause us to have permanent phase delay, which can lead to chronic sleep loss,\u201d says Gowda. <\/p>\n\n\n\n While the one-hour shift in time is unavoidable, knowing when it will occur gives us the upper hand and the opportunity to better prepare ourselves. Check out these six tips to make the transition to DST easier.<\/p>\n\n\n\n Gowda says training your body to gradually shift its sleep time and wake time in the days leading up to DST is the best way to adjust to the one-hour change. For spring forward, gradually shift your bedtime and your wake time 15 to 20 minutes earlier each night for two to three nights before DST. On the Saturday night before DST, set your alarm to wake up an additional 15 to 20 minutes earlier. <\/p>\n\n\n\n In general, the average adult needs seven to nine hours of sleep<\/a>, according to the Centers for Disease Control and Prevention<\/a>. Since DST already causes sleep disruptions and makes it difficult to catch up on one hour of sleep, it\u2019s important you don\u2019t have any sleep debt before or during the DST transition week as the time change can make it even harder to fix your sleep schedule. <\/p>\n\n\n\n In the days leading up to DST, ensure your shifting sleep and wake times are consistently getting you seven to nine hours of sleep each night and that you continue getting a good amount of sleep after.<\/p>\n\n\n\n Since your circadian rhythm is heavily influenced by natural light, going outside when the time changes can help set your body clock and allow you to sleep better and wake up easier. <\/p>\n\n\n\n During spring forward, maximize sunlight exposure in the morning to prevent any sleepiness and dim the lights in the evening to promote melatonin<\/a> production and prepare your body for bedtime. <\/p>\n\n\n\n In the days leading up to DST, it\u2019s essential you adjust other routines\u2014such as mealtimes, exercise, and nighttime routines<\/a>\u2014in accordance with your evolving bedtime. <\/p>\n\n\n\n Most people make the mistake of eating or exercising late and neglecting their nighttime routines when shifting their bedtime earlier, which can directly impact how fast you fall asleep, the quality of your sleep, and how long you sleep. When approaching DST, simply shift all of your routines 15 to 20 minutes earlier than usual.<\/p>\n\n\n\n Although the time change and the change in seasons expose you to more daylight, you can set up your sleep space<\/a> to encourage good sleep year-round. <\/p>\n\n\n\n Throughout DST, use lamps and candles<\/a> or dim the lights in the evenings to prep your body for sleepy time. Once you\u2019re in bed, use blackout curtains, blackout shades, or eye masks<\/a> to block out any remaining light outside or artificial light in your home. During the day, take advantage of the sunlight outside to keep you alert.<\/p>\n\n\n\n Sleeping in an extra hour on Sunday morning after DST sounds like a simple solution\u2014but in reality, it can still cause sleep disturbances in the week to come.<\/p>\n\n\n\n Taking that extra hour of sleep will throw off your circadian rhythm, especially since you\u2019d be sleeping during daylight hours. Instead, opt for a 20-minute power nap<\/a> that Sunday afternoon. Avoid sleeping for a longer time or closer to bedtime as it\u2019ll make it difficult to fall asleep. Gowda also recommends avoiding increasing your caffeine<\/a> intake and frequent naps throughout the day unless you need help staying awake.<\/p>\n\n\n\n The bottom line: While the DST hour shift may seem insignificant, if you don\u2019t prepare yourself before the change, it can create longer and more expansive repercussions. But as long as you learn how to adapt and stay vigilant after the change, your internal clock should catch up with your digital one in no time. <\/p>\n\n\n\n Block sleep-disrupting light with these Saatva eye masks<\/p>\n \n Drift into dreamland with our sleep-enhancing eye mask made of the finest quality mulberry silk. It keeps light out for more uninterrupted sleep\u2014no matter where you are.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Drift into dreamland with our sleep-enhancing weighted eye mask made of the finest quality mulberry silk. It blocks out light for more restful sleep as it gives your eyes the calming, therapeutic effect of deep pressure stimulation.<\/p>\n\n\n How Daylight Saving Time affects sleep<\/h2>\n\n\n\n
Daylight Saving Time sleep tips<\/h2>\n\n\n\n
1. Adjust your bedtime before DST<\/h3>\n\n\n\n
2. Prioritize getting enough sleep before and after DST <\/h3>\n\n\n\n
3. Spend time outside<\/h3>\n\n\n\n
4. Adjust your evening routines<\/h3>\n\n\n\n
5. Optimize your bedroom for sleep<\/h3>\n\n\n\n
6. Avoid sleeping in an hour the morning after DST<\/h3>\n\n\n\n
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