Spring Daylight Saving: 7 Tips So You Don’t Lose Sle
You don’t have control over losing one hour during Daylight Saving Time, but you can take control to prep your family so no one misses the “spring” in their step.
Every Spring we (most of us) lose one hour of sleep and walk around like zombies. Turns out boosting the quality of your sleep in the days leading up to Daylight Saving Time can make all the difference. To spring forward without losing precious sleep, follow these tricks:
Go to bed 15 minutes earlier
Why 15 minutes? According to SleepIQ® data collected by Sleep Number after DST in March 2018, on average, people slept 15 fewer minutes the night DST began compared with the average Saturday night.
Develop a bedtime routine now
Adding 15 minutes to your sleep only works if you have a routine sleep schedule. It takes time for a sleep schedule to become automatic. Two weeks before DST, start sticking to a regular bedtime and wake time. One week before DST, gradually start shifting both your bedtime and wake time back, in 15-minute to 30-minute increments, to make up the deficit of losing that hour.
Start getting enough sleep
Most adults need a solid seven to eight hours of sleep. Most of us aren’t getting it. Some 31 percent of adults get less than six hours of sleep per day, according to self-reported data from the National Health Interview Survey. If you’re already in a sleep deficit, losing one more hour digs you further into the trench of sleep deprivation.
Don’t sweat it
Rigorous exercise before bedtime is more likely to keep you awake instead of helping you sleep. Strenuous exercise right before bed raises your heart rate and internal body temperature and frustrates sleep. Finish your cardio three hours before bedtime to get the upside of exercise without wrecking your sleep quality.
Play with light
To help you get to sleep the night before DST begins (and subsequent nights when it’s too bright out to sleep), close the curtains and dim the lights in the evening one hour before bedtime. Switch to sleep-friendly orange light bulbs. Before bed, limit time on electronic devices; they emit blue light, which suppresses the body’s production of melatonin, a hormone necessary for sleep. Or, if you are using electronic devices, turn on the blue-light blocking filter or wear blue-light blocking glasses which are inexpensive to purchase online. To avoid feeling groggy in the morning after losing an hour of sleep, expose yourself to as much natural light as possible upon waking, which helps reset your body’s circadian rhythm. Throw open the curtains. Go for an early morning walk.
Avoid stimulants before bed
Caffeine, nicotine, alcohol and eating a large meal before bedtime can make it difficult to fall or stay asleep. Avoid or limit these stimulants the night DST begins (and any night). Choose decaf in the afternoon. It can take up to six hours for caffeine to wear off, which means if your last cup of coffee is at 3 p.m. half the caffeine is still in your system at 9 p.m. which will disrupt your sleep. Ideal sleep expert recommendation is to stop drinking caffeine after noon for better quality snooze-time.
Set your alarm
Resetting your body clock works only if you actually follow through and wake up with the new schedule. Sleeping in won’t make you feel rested if you struggle to reset your body clock the rest of the week. When the alarm goes off, get up.
Have a Comfy Mattress & Pillow
You can’t lose with a good snooze. Choose a bed that’s comfy, adjusts to your ideal firmness, and contours to your neck, shoulders, back and hips for more proper spinal alignment. Like a Sleep Number® bed, of course.
If you have a pet
Like diet and exercise, quality sleep is essential for optimal health and performance. Because everyone’s sleep needs are different, Sleep Number 360® smart beds, with SleepIQ® technology inside, sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably. Find your Sleep Number® setting for your best possible night’s sleep.