Managing your sleep with daylight savings isn’t always at the top of your to-do list. But it’s key for maintaining a consistent and healthy sleep routine. To get you ready for the time change, we compiled some tips on dealing with the pressures that daylight savings changes put on your body.
Adjust Ahead of Time
Don’t wait for the clocks to change to adjust your sleep schedule. Tweaking your sleep schedule ahead of time helps make the actual shift seamless.
A few days before daylight savings, gradually adjust your bedtime and wake-up time by 15–20 minutes each day. If you take a sleep supplement like TB12 Sleep, you should shift your intake along with your bedtime.
Work Out
Going for a quick jog, bike ride, or gym session after you wake up can help you stay awake and alert. Exercise causes your brain to release endorphins, which make your brain more alert and active.
In the same vein, try to avoid working out too late in the evening, which can keep you up at night.
Use Light to Your Advantage
Blue light exposure disrupts melatonin production, which makes falling asleep more difficult. Be mindful of when you use screens, particularly around bedtime.
Take a Quick Nap
If you’re feeling groggy in the middle of the day, take a nap if you’re able to. According to Dr. Raj Dasgupta, a pulmonary and sleep medicine specialist, taking a 15- to 20-minute nap—ideally before 2 p.m.—can boost your alertness. Try to avoid napping too close to bedtime, as it could disrupt your circadian rhythm even more.
