Daylight saving time is also called summertime, or daylight saving time. The transition between DST and Standard Time is characterized by more morning darkness and evening light.
This can essentially “delay” your sleep-wake cycle, making you feel tired in the morning and alert in the evening. Circadian misalignment can contribute to sleep loss, as well as “sleep debt,” which refers to the cumulative effect of not getting enough sleep on a regular basis.
In the days and weeks leading up to time changes, you can prepare yourself for the adjustment by taking the following sleep tips.
By the way, if you have trouble sleeping, try ShutEye, a all in one sleep app. ShutEye brings a wide variety of tools to help you fall asleep and understand your sleep cycles from a scientific perspective.
So stop tossing and turning all night, and starting falling asleep in a healthy and natural way.
What is daylight saving time?
Daylight saving time is a system of artificially setting local time to save energy. In the early morning generally, artificially summer one hour ahead of time, you can make early bed early, reducing the amount of illumination, in order to make full use of light resources, thereby saving lighting.
About 40% of countries use daylight saving time in summer, while other countries only use standard time throughout the year. In some countries, standard time is accordingly called winter time.
In countries where daylight saving time is implemented, there are only 23 hours a day (the day when daylight saving time starts), one day has 25 hours (the day when daylight saving time ends), and 24 hours a day at other times.
During the 1916 World War, Germany first began to implement daylight saving time to save fuel. After that, many countries also began to implement daylight saving time, including the United States and Canada. There are many interesting sleep tips about daylight saving time.
However, the implementation of daylight saving time has always mixed. In addition to the annoying manual adjustment of the time, the most important thing is that this hour of sleep has a lot of impact on people.
Because of the summertime, people will force to adjust their sleep time. One more hour of sleep is fine, and one hour less sleep is not a small problem.
Disrupting sleep time increases the risk of heart disease and aggravates the possibility of depression; it also affects work efficiency and mood. This article will summarize some interesting sleep tips related to daylight saving time.
1. Practice Good Sleep Hygiene
Sleep hygiene refers to practices that can influence sleep for better or worse. In order to ease the transition of the time change, you should avoid caffeine up to four hours before bedtime.
Also, refrain from consuming alcohol before bed. While drinking can cause you to feel sleepy initially, alcohol also causes sleep disruptions and leads to poor sleep quality.
Heavy dinners and snacks before bedtime can also negatively affect how well you sleep that night.
2. Establish a Consistent Sleep Routine
Going to bed and waking up at the same time each day – including the weekends – is a healthy sleep hygiene practice that can also prepare you for time changes.
Make sure you get at least seven hours of sleep each night before and after transitioning to or from DST.
3. Gradually Alter Your Bedtime
Two to three days before the transition between Standard Time and DST in early March, sleep experts recommend waking up 15-20 minutes earlier than usual.
Then, on the Saturday before the time change, set your alarm clock back by an additional 15-20 minutes. Adjusting your wake-up time can help the body make a smoother transition when the time change occurs.
4. Spend Time Outdoors
Since natural light is a driving force behind our circadian rhythms, exposure to sunlight can alleviate feelings of tiredness during the day that often accompany time changes.
Spending time outside during the day also suppresses the production of melatonin, a hormone released in the evening to help you feel tired and ready for bed.
5. Nap in Moderation
People who experience sleep debt as a result of DST may find some relief by taking short naps during the day.
These naps should never exceed 20 minutes in length; otherwise, you may wake up feeling groggy. Rather than adjusting your wake-up time on Sunday morning immediately following a time change, consider a nap that afternoon instead.
More to Read: