Springing Forward for Daylight Saving Time… And a Fresh Start
Admittedly, I have fallen behind in my goal of regular blog posts. I had intentions of keep things up and keeping you (gentle reader) informed about various topics related to sleep medicine. I wrote several entries, but never posted them because they weren’t “perfect.” The passage of time became very clear to me as I considered that once again, it will be Daylight Saving Time Start for many of us in the US and in a few other countries. One of my first posts had been about how to help kids get ready for the invariable disruptive time shift.
As a reminder to those that may not know, the start of Daylight Saving Time start is when the clocks (of certain states) shift forward one hour, to allow us to enjoy more sunlight in the later hours of the day. This year, it starts on Sunday, March 10, 2024.
It has been shown to be a tough transition for many people as you are “losing” an hour of sleep when the time “springs forward.” It is hard for adults and children alike. The one hour time shift has been associated with stress and increased risk of stroke or heart attack (Sipilä, et al 2016). That first day can feel as though you are missing out on that hour, causing more sleepiness and fatigue. To mitigate the effects, a gradual transition is typically best. I’m writing this a week to go, and I’m going to start the transition now. What are the tips for kids? I discuss them on my post about DST —> Spring Forward for Daylight Saving 2023.
Here are some highlights!
A Gradual change is usually easier: Start shifting your schedule backward by a little bit each day. The more days out, the more gradual the shift. Let’s say you have 4 days until Daylight Saving and you typically wake up at 8am. On day 1, wake up at 7:45am. Day 2 at 7:30am, and day 3 at 7:15am. On day 4 (Daylight Saving Time), the 7am wake up will be the “new” 8am.
Let’s say you can’t shift gradually - If possible, avoid the temptation to sleep in too late. Try and get out of bed at the new time. You may be a little more tired through the day; but hopefully this allows you to fall asleep a little earlier that night. If you need a nap, that’s okay! Just keep it short (20-30 minutes). Remember, it may take you a few days to adjust, so go easy on yourself!
With Daylight Savings comes More Daylight in the evening - If you find the added light in the evening to keep you (or your kids) awake, you can consider ways to make the room darker. Black out shades or an eye mask may due to trick! Don’t forget that wind down routine about 60 minutes before bedtime!
If Sleep Issues Pre-date Daylight Saving Time (or continue weeks after) consider seeing your doctor or a sleep specialist for an evaluation!
Okay, now with tips for Daylight Saving Time addressed, I wanted to add one more thing. Many consider the start of the New Year as a time for new commitments and goals. Whether you are for or against “resolutions,” most agree that having plans and aspirations for improvement can be great! I’m a firm believer that anyone can create new commitments and goals at any time! January 1st is an arbitrary, albeit popular, marker for new beginnings. If you feel that your opportunity for positive change has come and gone, I suggest you join me in using Daylight Saving Time as a marker for new goals and commitments! The coming of Spring (“officially” March 19th) can evoke feelings of renewal and a fresh start! So for me, this will be a fresh start in regularly sharing information on sleep and rest with you all. You might use this time to consider your sleep habits and beliefs and how you can make changes to improve your sleep health! May this be the motivation you need to get back on track!
Onward!
Sleep Well! Be Well!
Caroline Okorie, MD, MPH
