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Body
Ready to “spring forward” on Sunday, March 10? Here are five tips to help make the impending Daylight Saving Time change go more smoothly and to help your body adjust to the time change!
Most Americans dislike this twice-yearly time reset. Earlier this year, the Senate passed legislation to make daylight saving time permanent, perhaps as early as next year. See more about states objecting to changing the clock.
Our bodies run by an internal clock, not a man-made clock, so even a modest time adjustment can take some getting used to, especially when the days feel shorter and darker as cold weather arrives. Even one extra hour of darkness can feel significant to some who feel low-energy during the low-light seasons of autumn and winter.
Does a Time Reset Affect Our Health?
For most of us, the time change doesn’t affect our health. Some people are barely aware of their body’s adjustment and might feel a little tired and irritable.
But for other folks, it can be significant. Be respectful and realize that your experience is different from others, especially those with underlying health issues. See this article referencing studies about increased traffic fatalities, heart attack risk, and depression.
How Long Does It Take for Your Body to Adjust?
Our body’s own time-keeping machine regulates sleep and metabolism. So, a time shift disrupts our sleep and circadian rhythms. It takes circadian and sleep rhythms a little “lag time” to transition.
The time change can affect sleeping and waking patterns for 5 to 7 days. So think about one week ahead.
5 Tips to Adjust to Time Changes
Many of these tips are great for any time of the year, but pay special attention to days around the clock change.
1. Go to bed and get up at the same time.
Get at least seven hours of sleep on the day(s) before and after the transition. Lack of sleep tells the body to store fat. While staying up later or changing your habits is tempting, it’s best to keep your bedtimes consistent. The closer you stick to your normal routine, the faster your body will adjust to the time change.
If you have a really tough time twice a year when the clocks change, start planning ahead. A few days in advance, gradually adjust sleep and wake times by shifting bedtime 15 to 20 minutes each night. This helps your body make gradual shifts and more slowly adjust.
2. Practice good habits before bedtime.
In the days after the time change, quit caffeinated beverages 4 to 6 hours before bedtime. Avoid alcohol in the evening. If you are exercising, avoid workouts within 4 hours of bedtime because raising your body’s core temperature can make it harder to fall asleep.
If you know you have a tough time with time changes, you need to avoid electronics near bedtime, at least for a few days afterward. Electronics’ high-intensity light hinders melatonin, a hormone that triggers sleepiness. Light stimulates your brain and makes sleep difficult in the same way sunlight does. Also, turn off the television and pick up a book. Take a warm–not hot–shower. Dim the lights. Relax.
3. Keep your dinnertime consistent. Eat more protein and less carbs.
On the days around the time change, eat at the same time or even eat a little early. To ease the transition, shift your mealtime forward 15 minutes for a few days in a row.
Our sleep cycle and our eating patterns affect each other. Don’t overeat. Also, if you find yourself feeling snacky, eat a snack that is high in protein instead of carbohydrates. (This might seem like good everyday advice, but it’s even more important during time changes.)
Try fruit with peanut butter or cheese with cracks. Go shop for fish, nuts, and other sources of protein for dinner this week! Avoid the pasta and carb-loaded snacks!
4. Get more light!
Go outside and get exposure to morning sunlight on the Sunday after the time change to help regulate your internal clock. Having shorter daylight hours affects our mood and energy levels, decreasing serotonin. Make time to take a morning or early afternoon walk outside when the Sun is out. Try using a light therapy box or an alarm light that brightens as you wake up.
In the autumn and winter, it’s dark after work. Consider shifting any outdoor exercise to when you can get sunlight; can you get outside for some morning light, even if you need to bundle up?
5. Take a short cat nap.
Some folks may disagree, but if you’re starting to stack up sleepless hours, it’s safer and healthier for your body to give in to a short nap than to continue without sleep. Make it a short nap (no more than 20 minutes) to restore lost sleep hours; however, do NOT take long naps. It may help to go outside into the natural sunlight to cue your body and help retrain your inner clock.
How do you adjust to time changes? We’d love to hear your thoughts.
Catherine Boeckmann loves nature, stargazing, and gardening so it’s not surprising that she and The Old Farmer’s Almanac found each other. She leads digital content for the Almanac website, and is also a certified master gardener in the state of Indiana. Read More from Catherine Boeckmann
It is so hard for students and teachers to keep switching back and forth. Plus DST had students waiting in the dark to get on a bus to go to school. Standard time really is the best for them.
Bottom line, leaving our time one or the other would be better for our bodies. But please consider all folks.
Either one is OK with me, but of course it is nice to have the extra daylight in the evening. I live in Southern California and am taking an Alaskan cruise early this September (2024). I'm wondering how the longer days up there will affect me.
It’s harder to switch my dogs to the new schedule than for me. Hardest is spring.
They know exactly when to expect their meals and snacks, I try to tell them but to no avail.
Image a herd would be much more difficult.
My dogs dont mind the spring one, dinner is an hour earlier, but the looks I get in the fall...you would think the world is ending.. I half the the difference for a few days.. poor spoiled babies! Gotta love them!
To be honest I hate losing an hour of vital sleep. No it needs to go. I live in California and voted It's got to go! I'm sick of it it's as though you walk around with jet lag for eight months without leaving your time zone.
Since they want to change the time change...I suggest just changing it by half an hour, that would make more sense. You would only loose a half hour of sleep in the winter months and a half hour of day light in the summer months. A win win sanerrio.
DST has been irrelevant since the invention of the light bulb. That being said, I get up at the same time every day regardless of DST. So right now I am getting up at 5:00am as opposed to 6:00am. I just have an hour longer to sit around the house before work during the 5:00am time slot.
I have even seen some companies switch their start times along with DST. (starting at 7am vs. starting at 8am)
Please go into www.hoosiersforcentraltime.com where you will find lots very informed of information by Susannah Dillon who is the President of Central Time Coalition. I want this state of Indiana to be completely Central Time, where as 12 counties are CT and the other 80 counties is ET, which doesn't make any bit of chance and that we are much closer to Chicago, not New York.