Six Time-Change Tips to Regain Your Rhythm

Twice a year, most Americans prepare to change their clocks—or fail to prepare, as is more often the case. Whether you’re gaining or losing an hour, these semi-annual time changes can throw off our schedules and natural rhythms. It’s not just a matter of inconvenience or personal preference, either: evidence shows that disruptions caused by time changes are associated with increases in adverse health consequences such as heart attack and stroke, mood dysregulation, hospital admissions, car crashes, and more.

While you can’t control the laws governing our clocks, you can control how you help your body prepare for and respond to time changes. Here are six tips you shouldn’t sleep on.

1. Ease into the Change
If possible, begin adjusting your schedule a few days before the time change. The American Academy of Sleep Medicine (AASM) recommends going to bed 15–20 minutes earlier in the fall or later in the spring each night for about a week to help your body gradually adjust.

2. Seek Out Natural Light
Daylight is the primary driver of our internal clocks, strongly influencing natural rhythms. For several days after a time change, aim to spend at least 15–30 minutes outside in natural light (preferably in the morning). If it’s too cold to go out, even sitting near a window can provide a beneficial dose of natural light. You may also consider timing outdoor exercise to maximize sunlight exposure, especially if it’s dark by the time you leave work.

3. Sleep Smarter
Mindful pre-bedtime choices (a.k.a. sleep hygiene) can help you sleep better:

• Environment: Limit artificial light, which can trick your brain into thinking it’s still daytime and make it harder to fall asleep. Keep your bedroom as dark and cool as is comfortable, and avoid blue or white light (like that emitted by modern device screens) at least an hour before bedtime. A white noise machine can also help you stay asleep if you are sensitive to sounds.
• Behavior: Refrain from caffeine, tobacco, and alcohol 4–6 hours before bedtime. Exercise can help you sleep better at night, but avoid it too late into the evening. If you wake up during the night, resist the urge to check the clock, as dwelling on the details of your sleeplessness can make it worse.
• Schedule: Go to bed and wake up at the same time each day—even on the weekends.
• Routine: A consistent bedtime routine signals to your body that it’s time to wind down. Turn off the TV, pick up a book, engage in gentle stretching, or listen to calming music. Relax.

4. Stay Hydrated
Dehydration can amplify feelings of fatigue and sluggishness, which are already common with time changes. Drink plenty of water throughout the day to help keep your energy up and make the transition smoother.

5. Skip Long Naps
While it may be tempting to take a nap if you feel tired, long naps can make it harder to fall asleep at night. If you’re really struggling from lack of sleep, a short, 30-minute nap taken earlier in the day is preferred.

6. Adjust Mealtimes
Our sleep cycle and eating patterns are linked. Shifting your mealtimes slightly earlier or later over a few days in advance—just like your bedtime—can help your body adjust to the new time. And, if you can, avoid large meals before bed.

If you find it difficult adjusting to time changes, you aren’t alone. Getting back on track may take a few days (especially in the spring, when the lost hour is more acutely felt), but these tips will help to minimize the impact on your sleep and energy levels. If you continue to struggle—or if you’re experiencing other sleep-related issues that are impacting your life—our experts at the SOFHA Sleep Center can help. Many patients’ lives are significantly improved through the process of learning about, diagnosing, and managing sleep disorders. Call (423) 794-5890 to make an appointment; physician and self-referrals welcome.