As we approach the end of Daylight Saving Time (DST), it’s time to “fall back” and set our clocks back one hour. While gaining an extra hour of sleep may sound appealing, adjusting to the new schedule can throw off your body’s internal clock. The disruption can lead to grogginess, irritability, and even sleep issues that linger beyond the time change. Preparing your body for this transition with good sleep hygiene practices can help you stay well-rested and avoid sleep disruption.
We spoke with Mourad M. Ismail, MD, a pulmonology specialist at St. Joseph’s Health, to get his expert advice on preparing for the time change and maintaining a healthy sleep routine.
Why Does Daylight Saving Time Affect Sleep?
“Your body’s circadian rhythm, or internal clock, regulates your sleep-wake cycle,” explains Dr. Ismail. “When we adjust the clocks for Daylight Saving Time, that change can create a mismatch between our internal clocks and the external environment. Even though the shift is just one hour, it can cause a temporary misalignment that makes it harder to fall asleep or wake up at your usual time.”
This slight shift can also have long-lasting effects. A disrupted sleep routine can affect your mood, concentration, and overall health. That’s why planning ahead and being mindful of your sleep habits is essential.
Sleep Hygiene: What It Is and Why It Matters
Sleep hygiene refers to the habits and practices that contribute to good-quality, restorative sleep. While some people may brush off the idea of a formal sleep routine, Dr. Ismail emphasizes its importance. “We often don’t realize how our everyday habits—like late-night screen time or inconsistent sleep schedules—affect our ability to fall and stay asleep. Sleep hygiene is about creating a conducive environment for your body to rest well.”
The transition during Daylight Saving Time is a great opportunity to evaluate and improve your sleep habits. Here are some key steps to consider:
1. Gradually Adjust Your Sleep Schedule
“Start preparing a few days before the clocks change by shifting your bedtime and wake-up time by 10 to 15 minutes each night,” suggests Dr. Ismail. “This gradual change helps your body adjust to the new schedule without shocking your system.”
If you’re a night owl, start going to bed a little earlier to ensure that your body isn’t thrown off when the clocks move back. Small adjustments in the days leading up to the time change can make the transition smoother.
2. Prioritize Consistency
The most important factor in maintaining a healthy sleep routine, according to Dr. Ismail, is consistency. “Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm. Your body loves routine.”
While the occasional late-night or early morning may not cause long-term harm, regularly deviating from your sleep schedule can confuse your internal clock and make it more difficult to get restful sleep.
3. Create a Relaxing Bedtime Routine
To help your body wind down at night, establish a calming pre-sleep routine. “Try activities like reading, taking a warm bath, or doing some gentle stretches before bed,” says Dr. Ismail. “Avoid stimulating activities like working on your computer or watching intense TV shows, as they can signal to your brain that it’s still time to be awake.”
He also recommends dimming the lights about an hour before bed to mimic the natural decrease in daylight. This helps signal to your body that it’s time to rest.
4. Limit Exposure to Screens Before Bed
Exposure to bright screens, such as those on phones, tablets, or TVs, can interfere with your body’s production of melatonin, the hormone that regulates sleep. “Blue light from screens can trick your brain into thinking it’s still daytime, which makes it harder for you to feel sleepy,” Dr. Ismail explains.
To minimize the impact, try to turn off electronic devices at least 30 minutes before bedtime. Instead, use this time to practice your relaxing bedtime routine.
5. Be Mindful of Your Environment
Your sleep environment plays a crucial role in how well you sleep. “Make sure your bedroom is cool, quiet, and dark,” advises Dr. Ismail. “Blackout curtains can be helpful, especially after the time change, when the mornings are darker for a longer period.”
Noise machines or fans can provide soothing background noise if you find your room too quiet. Additionally, a comfortable mattress and pillows are key to promoting good sleep posture and preventing discomfort that might wake you up during the night.
6. Avoid Stimulants Late in the Day
Dr. Ismail suggests avoiding caffeine and other stimulants in the afternoon and evening. “Caffeine can stay in your system for several hours, so consuming it too late in the day can interfere with your ability to fall asleep.”
In addition to coffee, be cautious of other sources of caffeine, such as tea, chocolate, and certain medications. Also, avoid heavy meals close to bedtime, as they can cause discomfort and disrupt your sleep.
7. Get Some Morning Sunlight
Natural light exposure in the morning can help reset your internal clock and keep your circadian rhythm aligned with the new time. “Try to spend some time outside in the early morning light after the time change,” Dr. Ismail recommends. “Sunlight helps signal to your body that it’s daytime and can make it easier for you to adjust to the new schedule.”
Even a short morning walk or simply opening your curtains to let in natural light can help your body adapt to the time change more quickly.
Final Thoughts: Plan Ahead for a Smooth Transition
While adjusting to Daylight Saving Time can be challenging, following these sleep hygiene tips can make the process much easier. As Dr. Ismail emphasizes, “Taking small steps to prepare in advance will make a big difference in how you feel after the time change.”
By gradually adjusting your sleep schedule, maintaining consistent sleep habits, and creating a calming bedtime routine, you can ease the transition and keep your sleep on track. Remember, good sleep is crucial to your overall health and well-being, so take this opportunity to set yourself up for restful nights ahead.
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If you’re struggling with sleep-related issues or need more guidance on improving your sleep hygiene, the experts at St. Joseph’s Health are here to help. Schedule a consultation with one of our sleep specialists today to learn more about how to optimize your sleep routine. More information can be found here.
