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We're losing an hour of sleep again — these expert tips will help you beat the time shift
Daylight saving time is springing back into our lives, but these tricks will help you outsmart sleep loss.
The most dreaded time of year is almost upon us — the one that robs us all of an hour of sleep in exchange for longer days. This Sunday, March 9, at 2 a.m., the clocks will "spring forward" to 3 a.m. in honor of daylight saving time, cutting into your precious slumber. If you don't want to feel sluggish come Monday morning (not to mention the potential health complications that come with lack of sleep), there are some small adjustments you can make now.
I spoke with Dr. James Rowley, a professor of medicine and past president of the American Academy of Sleep Medicine, for tips on preparing for the time change. Here's to waking up feeling refreshed and unfazed on Sunday!
Expert advice for quickly adjusting to daylight saving time
1. Get a good seven hours of sleep every night leading up to the time change.
As an adult, you should be getting between seven and nine hours of sleep every night. In the days leading up to the time change, especially, Rowley says to try to focus on getting at least seven hours. Do whatever it takes to get enough sleep, whether that's using blackout curtains, a white noise machine or sleep headphones to block out any noise. Using a sleep tracker can help you see if you've slept enough.
He does note that napping isn't a good idea this weekend unless, of course, you're already sleep deprived. Instead, go to bed earlier than you're used to. "A nap during the day takes nighttime sleep away," he says.
2. Start making small changes to your sleep schedule now.
If you don't want that jetlagged feeling you get when you travel from one time zone to another, Rowley says you should start going to bed 15 minutes earlier each night. It's a small change that'll get your body used to going to sleep early. In addition, you should also start waking up 15 minutes earlier every morning leading up to the time change.
3. Adjust your clock on Saturday, not Sunday.
Rowley recommends changing the time on your clock sometime before you go to bed on Saturday night, instead of waiting until Sunday to adjust the settings. Then go to bed at your normal bedtime — but in daylight saving time. For instance, if you usually go to bed at 10 p.m., you'll still go to bed at that time but, since you already changed your clocks, it'll technically be 9 p.m. in real time. Confused? Just set your clock forward an hour and follow your usual nighttime routine — if you've been adjusting your schedule throughout the week, going to sleep an hour early shouldn't be an issue.
4. Get some sunlight Sunday morning.
To help reset your body's internal clock after the time change, Rowley says you should get some sunlight Sunday morning (you need vitamin D anyway, right?). If it's cold where you live, bundle up when you go outside or just go into the sunniest room in your home and stand by the window. Exposing yourself to sunlight early in the day may also help you sleep better at night, as light plays an important role in telling our circadian clocks what time it is.
Best products to help you get better sleep
Not sure how to incorporate all these tips with the time change on the horizon? Here are some of our top, thoroughly tested, picks to help you get some stellar shut-eye.
Rowley recommends keeping your bedroom as dark as possible for a good night's sleep. But with the time change comes later sunsets, which can make dozing off earlier a bit trickier. If you need to get to sleep before the sun goes down, blackout curtains can help create the night-like darkness your circadian rhythm craves.
This pleated pair earned the top spot on Yahoo's list of the best blackout curtains. They block out 100% of light and are customizable in length and width so you don't have to worry about them not fitting your windows.
If you don't have a set of blackout drapes, something as simple as wearing an eye mask to bed can help. No, I'm not talking about the type that hydrates your undereyes and relieves puffiness, though those are certainly nice after a night of restless sleep. I'm talking about the eye masks that block out light.
This silky, slip-resistant sleep mask took top honors in testing, earning the title of best overall sleep mask by our experts. Made with memory foam and featuring ergonomic eye cups, it offers a complete blackout for ultimate comfort and rest.
LectroFan
I'm a light sleeper, so I rely on white noise to drown out any little bumps in the night. If you're the same way, consider a soothing sound machine to help you drift off to dreamland and stay there until morning.
The LectroFan is the best white noise machine we've ever tried. Our tester loved its "outstanding selection of fan and white noises" — and its lack of complicated tech features. It sets up in a flash, with no companion apps or Bluetooth connections to master. Just plug it in and power up for a peaceful night's sleep.
Soundcore
Sure, wearing bulky headphones to bed might be a bit much, but these compact earbuds are comfortable and discreet and they're ideal for all sleep positions. And if you're a side sleeper, you're in luck, since they're our favorite earbuds for your sleep position.
While they aren't fully noise-cancelling, the added padding does a great job of dampening disruptions, so you can enjoy a peaceful rest while still being aware of important sounds — like a fire alarm.
Keeping an eye on your sleep patterns can help you make changes to your sleep hygiene. And while many people use fitness trackers to monitor their snooze patterns, that's not your only option.
In fact, we actually like the Oura Ring better (it took our best sleep tracker overall spot). It's less bulky — it just looks like you're wearing jewelry — and has more accurate data tracking.
If you're still using your phone's alarm clock, do yourself a favor and get something a little less, um, jarring. Your alarm clock shouldn't make your heart pound out of your chest. Instead, you need something a little more natural to wake you up from your slumber.
A sunrise alarm clock should do just the trick. We picked this Lumie option as our overall favorite sunrise alarm clock. You can choose to wake up to one of the preprogrammed sounds, the radio or a playlist on your phone. It also has a sunrise effect, meaning the color starts as an orange-reddish hue and slowly transitions to a brighter white light when it's closer to wake-up time.
Why it's important to prepare for the time change
Losing an hour of sleep has some profound changes in the days after the time change, Rowley says, because it can change how your body responds when it's tired. Particularly, he notes, there's an increase in medical issues associated with changing the clocks, like a slightly higher risk of heart attacks and strokes, vehicle accidents and mood changes.
But if you prepare in advance and get your normal amount of sleep Saturday night, you're less likely to experience these time change side effects.
How long does it take to feel normal again after a time change?
It usually takes about a week before your body adjusts to the time change and to losing an hour of sleep, Rowley says. But if you prepare and make adjustments in the days leading up to daylight saving time, it could take less time.
Looking for more ways to sleep better past daylight saving time? Check out the best bed sheets according to sleep experts. And if you have difficulty falling asleep or staying asleep, these best sleep aids may help.
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.