7 tips to help you spring forward into daylight saving time
While your phone may automatically update for daylight saving time, our bodies aren’t always as quick to adapt. Here are seven tips to help you spring forward into daylight saving time on Sunday, March 9.
1. Update your clocks in advance
While most smartphones and computers update the time automatically, there are a number of clocks that you’ll need to change manually. Consider updating the clocks around your home, including those on your microwave, oven and car, before you go to bed on Saturday. In the morning, you’ll be relieved to know all of your clocks have the correct time.
2. Refresh your nighttime routine
As the semester gets busier, our sleep can suffer and the time change can bring additional sleep challenges. This is a great time to re-assess your sleep needs and habits and practice a little extra self-care around your sleep. Try to incorporate relaxing activities into a nightly routine that you can enjoy every night before bed. This can help signal to your brain that it’s time to start winding down for the day. For instance, you can take a shower or bath, sip on a cup of non-caffeinated tea, read a book (not on a screen) or listen to a meditation. These types of activities will help your mind and body settle down for a good night’s sleep.
3. Stick to a consistent sleep schedule
It can be tempting to stay up late or change your routine now that you have one less hour in the day. However, disruptions to sleep can affect our mood, energy levels, concentration and overall health. The closer you stick to your normal routine of getting between seven and nine hours of sleep each night, the faster your body will adjust to the time change.
Need more help? Check out these tips to help adjust your sleep schedule.
4. Avoid caffeine, alcohol and snacks before bed
Caffeine stimulates your nervous system and may prevent your body from relaxing naturally at night. Alcohol and food can also impact your sleep by disrupting your sleep hormones. Help your body relax and prepare for sleep by avoiding caffeine, alcohol and snacks later in the evening. If you are feeling hungry, keep your snacks small and light.
5. Take a cat nap if needed
If you’re feeling the effects of returning to standard time, it’s okay to take a quick cat nap during the day. Just be sure to limit your naps to 20–30 minutes. Longer naps can disrupt your normal sleep patterns and leave you feeling more tired overall. Nap pods around campus provide the perfect way to get a little extra rest without disrupting your day.
6. Avoid the snooze button
Did you know that hitting the snooze button in the mornings can actually hinder your ability to wake up?
Try to break the habit by setting an alarm that’s 10 minutes later than you normally would and place your phone or alarm clock out of reach. This will force you to get out of bed, which can help you jumpstart your day.
7. Soak up the sun
While adjusting to daylight saving time can be tough at first, the extra evening light can create more opportunities to soak up the sun.
The best part is that it can actually improve your mental health, help you feel more energized and reset your circadian rhythm. Plus you’ll benefit from the extra vitamin D. Just be sure to wear broad spectrum sunscreen with at least 30 SPF.
If sunshine late in the day makes it harder to sleep, consider using a sleep mask or investing in blackout curtains. This can help you relax and maintain your bedtime routine, so you can get adequate sleep throughout the spring and summer.
Resources
Get personalized support with a variety of concerns, including sleep, stress, goal setting, relationships and more.
*Available for students
Stop by Wardenburg to purchase over-the-counter sleep aids, herbal teas and more.
*Available for students, staff and faculty
Did you know massage and acupuncture can help with sleep, stress, anxiety and other concerns? Make an appointment at Medical Services for a massage, ear seeding or traditional acupuncture.
*Available for students, staff and faculty