Spring Forward for Daylight Savings 2023
It’s that time of year again when daylight saving time (DST)starts. This year, DST starts Sunday, March 12, 2023 @ 2am.
This is a notorious time of year when people struggle with losing 1 hour of sleep as time “springs forward” overnight.
For those “night owls” who swear the struggle for you is worse, you have been vindicated! A study published in Nature in 2021 demonstrated that those who prefer to wake up later and go to bed later at night, can have more trouble with this transition.
How can you make the transition easier for both children and adults?
Re-establish some healthy sleep habits - Think how you might work to get sleep habits back on track! Try to have a regular sleep and wake schedule each day and incorporate a wind-down routine before bed that allows a relaxing transition to bedtime. Generally aim for a wind down time of 30-60 minutes, avoiding screens tablets and stressful activities just before bed
A Gradual change is usually easier - People and children do better with a gradual shift, if possible. You can start waking up a few minutes earlier than typical, and going to bed slightly earlier as well. If you have a few days, 10-15 minute increments can work, but if you only have a couple of days, start with 20-30 minutes earlier each day.
Let’s say you can’t shift gradually - If you can help it, avoid the temptation to allow kids (or yourself) to sleep in on the day of the daylight savings time shift! Getting out of bed at the new time will help encourage sleepiness when the new bedtime comes around.
Take It Easy - Know it may take a few days before you feel adjusted to the new time. Give yourself some grace and get plenty of rest if needed. Need a nap? Go ahead, but keep it short (20-30 minutes) and earlier in the afternoon to avoid it hindering your ability to fall asleep at night.
With Daylight Savings comes More Daylight - Get lots of natural sunlight in the daytime. Natural light exposure will help you feel more alert. On the flip side, this can be disruptive to nighttime sleep, so consider ways to make the room darker (e.g. blackout curtains, blinds). or consider an eye mask.
Change the time on any analog clocks around the home the night before - Start your day ready for the new time!
Back to Basics: Stay hydrated, move your body, eat food that nourishes!
If sleep issues pre-date daylight savings time or persist for weeks afterwards, a sleep specialist might help sort through any sleep complaints. Ask your provider for guidance.
Sleep Well! Be Well!
Caroline Okorie, MD, MPH