Sleep Consultant Provides Tips for Adjusting to Standard Time Shift

Clocks in many regions turned back one hour at 2 a.m. on Sunday, marking the switch from daylight saving time to standard time. This change often leads to an increase in daytime darkness, which can significantly impact sleep patterns. According to sleep consultant Amanda Jewson, adjusting to this shift can be challenging, but it also has benefits for our bodies.

Jewson explains that the time change can allow individuals to go to bed later, capitalizing on the regained hour lost in the spring. Despite this potential advantage, many people report feeling groggy following the transition to standard time. “That could be related to some of the light exposure,” Jewson notes. With shorter days and longer nights, the adjustment can be particularly tough.

Parents may face additional difficulties, especially when children wake up earlier than expected. “Psychologically, that is really tough,” she adds. To ease the transition, Jewson recommends gradually pushing back bedtime as the change approaches.

Utilizing Light for Adjustment

One effective strategy Jewson suggests is using a sunlight alarm clock. “A sunrise alarm clock can simulate light exposure in the morning,” she explains. Exposure to actual daylight is crucial for regulating our internal clocks, according to Jewson. She encourages people to take advantage of natural sunlight as soon as it becomes available.

“Once the sun eventually comes out, go outside, experience light on your face, in your eyeballs,” Jewson advises. This exposure signals to the body that it is time to wake up. Spending just a few minutes outside can boost energy levels, even during colder months. “We have a ton of evidence to show that morning sunlight specifically helps stabilize your circadian rhythm,” she adds.

The importance of outdoor exposure cannot be overstated, as Jewson stresses that it can enhance mood and energy levels. “I can’t stress how important this is enough: you’ve got to go outside even if it’s cold outside,” she emphasizes.

Understanding Circadian Rhythm Adjustments

Typically, it takes about two to four weeks for the body’s circadian rhythm to adjust to the new time. However, the duration can vary from person to person. To minimize feelings of sluggishness during this period, Jewson advises maintaining consistent sleep and wake times each day.

In summary, while the transition from daylight saving time to standard time can disrupt sleep, there are effective strategies to ease this adjustment. By gradually shifting bedtimes and maximizing exposure to natural light, individuals can better navigate the challenges posed by the time change.