Spring Forward like a Pro with these 6 Tips for Day Light Savings
- Christina Worthing
- Mar 4
- 3 min read
You don’t have to feel like a zombie because of the time change.
It’s that time of year when spring is on the horizon! The sun is warmer, the days are longer, the snow is melting (sometimes), and Daylight Savings Time starts. This means we have to change our clocks – both the one on the microwave and our internal clock, also known as circadian rhythm.
What is Circadian Rhythm?
Our circadian rhythm regulates our sleep patterns, body temperature, eating habits, and more.
“Circadian rhythm is influenced by a lot of things: light, temperature, food, physical activity, stress, mental health, and more,” explains Christina Worthing, Registered Psychologist at FUEL Pain and Injury Recovery Clinic. Working with a psychologist can help you develop healthy habits that help regulate your circadian rhythm.
While the time change is only one hour, it can leave you feeling sluggish or tired as your body and your circadian rhythm adjusts.
6 Tips to Spring Forward like a Pro:
Maintain your regular sleep routine. It’s tempting to sleep in when you’ve lost an hour of sleep but sticking to your usual wake up time helps your body relearn when to wake up, and later on when to sleep. If you really want to be a pro, go to bed and wake up earlier in 10-15 minute increments each day for a few days. Come time change day you’ll already be on the new time.
Eat healthy foods. Consume your meals at consistent times, and don’t eat a large meal too close to bedtime because a full stomach can cause discomfort and affect your sleep quality. You may benefit from eating a little earlier for a couple days, so listen to your body and what it needs.
Get sunlight and limit screen time. Sun or daylight exposure (even if there are clouds) helps signal to your brain that it is time to be awake. At night, minimize your screen time (big and small) 30 to 60 minutes before bed because that light can alert your brain when it’s time to wind down.
Daily movement and exercise. You can hit the gym, go for a walk, do chair yoga – whatever suits you best! Physical activity can help you sleep better but it’s best not too close to bedtime since it can increase your body temperature which can make it more difficult to fall asleep.
Create a healthy sleep environment and habits. This can include your bedtime routine or your sleep environment. Keeping your room cool and dark can help. Some people like silence (even ear plugs) but others prefer a white noise. Avoid caffeine or alcohol close to bedtime since both can disrupt sleep patterns. Try doing something relaxing before bed like reading, meditation, journaling, or listening to a sleep story. Even taking a warm shower or bath can help trick your body into feeling cooler which can assist your sleep.
Optional Naps. Nap if you need to, but proceed with caution. It’s important not to nap too late in the afternoon and it’s best to limit your naps to 20 minutes. Any longer or later and it can interfere with falling asleep at bedtime.
If you regularly struggle with sleep these strategies may help but you could benefit from seeking additional help. A psychologist can help you identify stressors, teach you relaxation techniques, help you manage your thoughts and emotions, and implement behavioral techniques to improve your sleep.
To find out how a psychologist can help you, book a free 15 minute consultation or an appointment today!
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