Reset Your Clock Without Wrecking Your Week

This year Daylight Saving Time starts on Sunday, March 8th at 2am, when our clocks jump ahead and we lose that precious hour overnight. While I always look forward to the signal that spring is coming and there’s more daylight ahead, there are some significant downsides we need to be aware of.

Shifting to Daylight Saving Time is associated with more hospital visits, sleep disruptions, mood disturbances, traffic incidents, and even more volatility in the stock market. No wonder the American Academy of Sleep Medicine has put out an official position that seasonal time changes should be abolished in favor of a fixed, year round standard time.

But for now, we need to make the best of it. Here are some tips.

Earlier bedtime

Starting tonight, move your bedtime up by about 15 minutes each night to gradually adjust to the new time. It’s really difficult to go to bed a full hour earlier all at once, so if you wait until Sunday night to try the new time, it might not happen.

Try this instead. If your usual bedtime is 10, go to bed Wednesday at 9:45, Thursday at 9:30, Friday at 9:15, and Saturday at 9. This way you’ll be right on track for your usual 10pm bedtime on Sunday night after we spring ahead.

Adjust meal times

Meal times can act as an anchor for our circadian rhythm, and having consistent mealtimes has been associated with better sleep. Consider moving meal times earlier by 15 minutes each day so they’re back at their regular times after the time change and so you’re not eating too close to bedtime.

Keep wakeup time consistent

Sleeping very late on Sunday morning will make it difficult to fall asleep Sunday night and will make Monday even harder. Try to wake up close to your normal time on Sunday. If you’re very tired, take a 20 to 30 minute nap in the early afternoon. This should help you get through the day without pushing your bedtime too late.

Morning light

Light is one of the main signals to our bodies about whether it’s time to be awake or asleep. Studies have shown that the more morning light participants are exposed to before 10am, the better their sleep quality is that night.

This is especially important during the time change to help our bodies get used to a different wakeup time. A walk, having your morning coffee outside, or even just sticking your head out the window can help.

Watch the coffee

If you’re dragging after waking up an hour earlier than you’re used to on Monday morning, you’ll probably be tempted to reach for an extra cup of coffee to get through the afternoon slump. But research has shown that caffeine should be cut off about 8.8 hours before bedtime to avoid disrupting sleep.

So if you want to go to bed at 10, consider having that last cup of coffee no later than 1pm. Maybe try a brisk walk outside to get through that afternoon slump instead.

Final Thoughts

Losing an hour isn’t fun, and it’s completely normal to feel a little off when the clocks change. The good news is that with a bit of planning and a few small shifts, you can make the transition a lot smoother. Adjusting your bedtime gradually, keeping meals and wakeup times consistent, getting morning light, and being mindful of caffeine can go a long way in helping your body adapt.

Springing ahead might be inevitable (for now), but feeling totally wrecked by it doesn’t have to be.

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