Spring Forward | 6 Tips for Combating Daylight Saving

As the clocks skip forward an hour on 28 March 2021 in Ireland & the UK and daylight saving time begins, many people become anxious about the hour of sleep loss and experience a form of ‘jet lag’ the following day. However, there are steps that you can take to beat this ‘jet lag’ and still feel bright-eyed and bushy-tailed on Monday morning, even if you have lost an hour of sleep. If you’re looking for a way to avoid grogginess come Monday morning, check out these helpful tips.

Get Enough Sleep

One of the biggest challenges during the DST change is its impact on our sleep cycles. Even losing an hour of sleep can make us feel sluggish, irritable, and mentally foggy. Here’s how you can prioritise getting the rest you need as we ‘spring forward’:

Prepare in Advance

Adjusting your bedtime incrementally in the days leading up to DST can make the transition smoother. Moving your bedtime forward by 15–20 minutes daily allows you to acclimate to the new schedule gradually. This slow shift allows your body to adjust without the jarring impact of suddenly losing a full hour.

Focus on Sleep Quality Over Quantity

While getting enough sleep is essential, quality matters just as much. Set up a sleep-friendly environment: keep your room cool (around 18–20°C), minimise noise, and ensure that your room is as dark as possible. Consider using blackout curtains, sleep masks, or earplugs if needed. This ideal sleep environment can help you feel more rested and alert, even with slightly less sleep time.

Avoid Stimulants in the Afternoon and Evening

Caffeine can linger in your system for hours, affecting your ability to fall asleep later in the evening. If you’re sensitive to stimulants, try to avoid caffeine in the afternoon or evening. Similarly, avoid large, heavy meals, sugary snacks, and alcohol before bed. A glass of wine might help you feel drowsy initially, but alcohol is known to disrupt REM sleep, leading to poor-quality rest and grogginess the next day.

Use Sunlight to your Advantage

Light exposure essentially regulates our bodies’ internal clocks or circadian rhythms. Sunlight, particularly in the morning, helps our bodies understand when it’s time to be awake and alert. Maximising sunlight exposure during the day can help regulate your circadian rhythm and improve your adjustment to DST.

Embrace Morning Light

Early morning sunlight exposure can be particularly effective. If possible, step outside within the first hour after waking. Bright morning light triggers the suppression of melatonin, a sleep hormone, signalling to your brain that it’s time to be awake. This morning light dose can help you feel more alert and reduce daytime sleepiness.

Step Outside During Your Breaks

If your work or lifestyle limits your exposure to natural light, try going outdoors during lunch breaks or other activities. A 10–15-minute walk in the sunlight can help maintain energy levels, improve mood, and give you a break from the artificial lighting often found indoors.

Consider Light Therapy

Light therapy lamps can be an excellent alternative for those living in areas with limited sunlight, such as early spring in more northern regions. Light therapy lamps mimic natural sunlight, which can help regulate your circadian rhythm. Use a light therapy box for about 20–30 minutes in the morning to help maintain energy levels and stabilise your internal clock.

Resist the Urge to Nap

When we lose sleep, the temptation to nap increases, especially during the first few days of DST. While napping might provide temporary relief, it can also interfere with your ability to fall asleep at night, especially if your naps are long or too close to bedtime.

Keep Naps Short and Early

If you need to nap, keep it short—ideally 20–30 minutes—and take it earlier, no later than the early afternoon. Short naps can boost alertness without the risk of falling into deeper sleep cycles, making you feel groggy upon waking. Avoid long naps, as they can disrupt your sleep cycle and make it harder to fall asleep at night.

Substitute Naps with Energising Activities

If you’re tired during the day, try taking a quick walk, stretching, or even drinking a glass of water. Sometimes, fatigue can be alleviated by simply getting your blood flowing or by rehydrating. These activities help increase your energy levels without interfering with your sleep schedule.

Stay Active During the Day

Physical activity can help keep you energised and alert throughout the day, reducing the likelihood of feeling the need to nap. Whether it’s a workout in the morning or a walk after lunch, physical activity can improve mental and physical well-being, aiding in your adjustment to DST.

Limit Device Use Before Bed

Electronic devices emit blue light, which interferes with the body’s natural melatonin production and makes it harder to fall asleep. To minimise the effects of blue light and give your mind a break from stimulation, it’s wise to reduce device usage in the hours before bed.

Set a Device Curfew

Try setting a device curfew of at least an hour before bedtime. During this time, consider engaging in activities that don’t require screen use, such as reading a book, writing in a journal, or practising a hobby. This wind-down period helps your brain relax and signals to your body that it’s time to prepare for sleep.

Substitute Screen Time with Calming Activities

Instead of scrolling through social media or checking emails, try calming activities like meditating, breathing exercises, or gentle stretching. These activities can help relax your mind and body, making it easier to fall asleep when the time comes.

Make the Bedroom a Device-Free Zone

Keeping your bedroom free from devices can help reinforce it as a space designated for rest. Consider charging your phone outside the bedroom or switching to a traditional alarm clock to reduce the temptation to check notifications or browse online just before bed.

Use Blue Light Filters

If it’s necessary to use devices in the evening, blue light filters can be a valuable tool to reduce the impact of screen exposure on your sleep cycle. Blue light has a high frequency and short wavelength, making it effective at tricking our brains into staying alert.

Activate Night Mode on Devices

Most phones, tablets, and computers now have a built-in ‘Night Mode’ or ‘Night Shift’ setting, automatically reducing blue light and shifting the display to warmer colours. Set Night Mode to activate in the evening, helping your eyes relax and minimising disruption to your melatonin levels.

Consider Blue Light-Blocking Glasses

Blue light-blocking glasses are a popular option for people who work late or need to use devices at night. These glasses filter out blue wavelengths, reducing eye strain and helping people transition to sleep more easily.

Track Your Evening Screen Time

If you frequently use devices before bed, consider tracking and gradually reducing your screen time. This can help you establish healthier habits and be more mindful of the impact of excessive screen use on sleep quality and overall health.

Create a Bedtime Routine

Perhaps the most effective strategy for adjusting to DST is establishing a consistent bedtime routine. By setting a regular schedule and maintaining it even after the time change, your body’s internal clock will adapt quickly, allowing you to fall asleep and wake up more quickly.

Set Regular Bedtimes and Wake-Up Times

Try to set a specific bedtime and wake-up time, even on weekends. This consistency helps reinforce your body’s circadian rhythm, making waking up more accessible and alert. Sticking to a regular schedule, even during weekends, can prevent the ‘social jet lag’ phenomenon that can disrupt sleep quality.

Incorporate Relaxing Activities

Add activities to your bedtime routine that help you unwind. For instance, you could take a warm bath, listen to calming music, or practise mindfulness exercises like deep breathing or meditation. These activities promote relaxation, lower cortisol levels, and signal to your brain that it’s time for sleep.

Avoid Stimulating Tasks Before Bed

Engaging in stimulating activities, like intense exercise, watching thrilling TV shows, or doing work-related tasks, can make it harder to wind down. Try to avoid any mentally demanding tasks or stimulating entertainment close to bedtime. Instead, focus on activities that help relax your mind and body, making it easier to fall asleep naturally.

The Importance of Adaptation and Patience

It’s essential to recognise that adjusting to DST is gradual, and each person may respond differently. You may feel out of sync for a few days as your body adapts, but sticking to these practices will likely make the transition much smoother. Adaptation can take time, so permit yourself to adjust at your own pace.

In addition to feeling more rested and energised, the benefits of a smooth transition to DST can include improved mood, enhanced focus, and greater productivity. By taking proactive steps, you can set yourself up to fully enjoy the longer days and outdoor activities that the spring and summer seasons offer.

So, take some time this year to prepare for Daylight Saving Time, using these tips to combat any disruptions it may bring. With some planning and the proper adjustments, you can feel refreshed and ready to embrace all the vibrant moments the new season has in store.