Daylight Savings begins on March 10 this year. This means that all across the country, clocks will be set forward one hour on Saturday night and many Americans will wake up feeling a little groggy on Sunday morning. But the time change doesn’t have to leave you feeling tired for days on end. By being proactive, you can help your body adjust to the change more quickly so you can feel rested and refreshed! Here are some tips for better sleep during Daylight Savings!
1. Start adjusting gradually.
In order to minimize the impact of the time change, start going to bed earlier starting a few days before so you can be more rested in the week leading up to the time change. Put your kids to bed a few minutes earlier each night to help their bodies adjust to the new time. By making small changes gradually, you will give your body more time to adjust.
2. Allow yourself to nap after the time change.
Instead of sleeping an extra hour on Sunday morning, wake up at your normal time. If you find yourself feeling sleepy in the afternoon, take a short nap before 3 pm. Thirty minutes is all you need to feel refreshed and still sleep well at bedtime.
3. Exercise during the day.
Even just moderate exercise such as a brisk walk can help you sleep better at night. Try to exercise for 30 minutes a day, three times a week. However, if you have usual trouble sleeping, don’t exercise too close to bedtime.
4. Create a sleep-friendly environment.
Make sure your bedroom is the ideal sleeping environment. Adjust the lighting, temperature and bed sheets to maximize comfort and peace. Try sleep shades, earplugs or white noise machine to eliminate distractions. Avoid using electronics or watching television before bedtime. Don’t bring work or school into your bedroom. Keep your bedroom for sleep and relaxation only.
5. Get up if you can’t sleep.
If you’re having trouble falling asleep or if you have woken up during the night and can’t fall back to sleep, don’t try to lay in bed for hours waiting for sleep to come. Get up, avoid watching the clock, and do something relaxing to help you get sleepy. Keep the lights dim, have some warm milk, read a book, write in a journal, or make a to-do list for the next day to get your thoughts down on paper.
By following these simple tips, you can get better sleep during Daylight Savings and all year long!