The arrival of spring brings longer daylight hours, but the time change can disrupt sleep patterns, leaving many feeling sluggish. Losing just one hour of sleep can impact mood, productivity, and overall well-being. Here’s how to adjust your sleep schedule to stay energized during the seasonal transition.

Why the Springtime Change Affects Sleep

When we set our clocks forward for daylight savings time (DST), our internal body clock- also known as circadian rhythm– becomes misaligned with the new schedule. This can lead to:

  • Difficulty falling asleep due to later sunsets.
  • Grogginess in the morning as your body adjusts.
  • Decreased focus and productivity throughout the day.
  • Increased risk of fatigue-related accidents.

Tips to Adjust to the Time Change

1. Gradually Shift Your Sleep Schedule

  • Go to bed 15-30 minutes earlier each night.
  • Wake up a little earlier to adjust to sunrise/sunset times.
  • Stick to a consistent sleep routine even on the weekends.

2. Optimize Your Evening Routine

  • Dim the lights an hour before bedtime to signal sleep time.
  • Avoid screens (phone, tablet, TV) as blue light can delay melatonin production.
  • Engage in relaxing activities like reading or deep breathing before bed.

3. Get Morning Sunlight Exposure

  • Natural light helps regulate your internal clock.
  • Step outside in the morning for at least 15-30 minutes.
  • Open blinds or sit near a window while having breakfast.

4. Limit Caffeine and Heavy Meals at Night

  • Avoid caffeine at least 6 hours before bed to prevent sleep disruption.
  • Eat lighter dinners to avoid discomfort that may keep you awake.
  • Stay hydrated but reduce fluids right before bed to avoid nighttime wakeups.

5. Exercise During the Day

  • Engage in moderate exercise in the morning or early afternoon.
  • Avoid intense workouts too close to bedtime, as they can be stimulating.
  • Try stretching or yoga in the evening to help your body prepare for sleep.

Adjusting to the springtime change takes a few days, but with small, intentional changes, you can combat sleepiness and maintain high energy levels. Prioritize sleep hygiene, get natural light exposure, and be mindful of your routines to make the transition smoother.

By following these tips, you’ll be ready to spring forward-without the fatigue!

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