Daylight Savings Sleep Survival Guide

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Thank you to Sleep Number for sponsoring this conversation

One of my least favorite days of the year is Daylight Savings Time. I don’t mind so much when the clocks go back, but when the clocks go forward? Ugh. It takes me a few days to get used to losing that extra hour. Thankfully there are a few ways to adjust quicker with this daylight savings sleep survival guide. And our friends at Sleep Number have provided a few more pointers as well.

Daylight Savings Sleep Survival Guide

Daylight Savings Time Sleep Survival Guide

 A good night’s sleep is essential to your health and well being. When you lack sleep, it can affect every area of your life, from how you feel to how you perform in your day-to-day activities. Sleeping well should be something you put an effort into, and there are many things you can do to improve your sleep.

Exercise during the Day

One of the best ways you can prepare yourself for a night of great sleep is to exercise, and to do it early in the day. A consistent schedule of daily exercise will help you to exert energy and feel calm when it is time to retire for the night. Be cautious not to exercise immediately before bedtime as this can have the opposite effect of waking you up and making you feel more alert.

Play Relaxing Music

Music is a great mood enhancer. When using it for the purpose of falling asleep, play relaxing music such as soft classical, smooth jazz, or ambient music. Avoid anything too fast, loud, or with dramatic changes throughout. Make a playlist of songs which keep a consistent and soothing tempo and sounds and use it at bedtime.

Have a Consistent Bedtime Ritual

Being able to de-stress from the day is essential to getting a good night’s sleep. Make a bedtime routine for yourself and be consistent about it, as this will send a signal to your brain that it is time to get into sleep mode. In addition to the essentials, add in relaxing extras such as a few minutes of reading, journaling, stretching, eating a light snack, or taking a warm bath.

Maintain a Consistent Bedtime

Your body runs best when utilizing its natural sleep-wake cycle. A great way to encourage this is to go to bed and wake up at the same time every day. Even on weekends and holidays, try to stick to your schedule as much as possible.

But, when Daylight Savings comes around, your sleep schedule might get thrown off. Here are a few more tips from Sleep Number for sleep survival:

15 more minutes According to new national sleep survey from Sleep Number, over half (54 percent) of the respondents don’t feel they are getting enough sleep to be at their best. And when we lose an hour of sleep due to DST beginning, that sleep loss is even more evident. To make the time adjustment easier, don’t boil the ocean; start going to bed 15 minutes earlier than the night before.

Live in the future. On Saturday, live your life as if it’s already an hour ahead. For example, drink your last cup of coffee at 11 am (because that is really noon). Since caffeine has an approximate half-life of 6 hours, you don’t want to consumer caffeine after noon as it may impede your sleep.

Put down the screens. Survey results indicate that people who use devices in bed are more likely to feel they don’t get enough sleep (51 percent). Always make a screen-free zone about an hour before bedtime, which gives the eyes and mind time to relax before getting shut-eye (and allows the sleep hormone melatonin to trigger sleepiness). People in the Western region of the U.S. are the biggest tech-in-bed offenders, with 66 percent of respondents bringing devices to bed.

Monitor sleep to improve it. Fifty-eight percent of people wish they knew more about how to improve the quality of their sleep, yet only 16 percent actually monitor their sleep (versus 41 percent who track exercise and 43 percent who track diet). And, women are more likely to focus on improving their sleep compared to men. Sleep Number’s SleepIQ technology offers a simple solution to those who want to know better sleep.

 With these tips, hopefully the transition to Daylight Savings Time won’t be too bad.

What do you do to help ease the transition of losing one hour?

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Kori

Content Creator at Kori at Home
Kori is an autistic mom who also happens to have ADHD and Anxiety. She is currently located in Albany, NY where she is raising a neurodivergent family. Her older daughter is non-speaking autistic (and also has ADHD and Anxiety) and her youngest daughter is HSP/Gifted. As an empath, HSP, and highly intuitive individual, Kori brings her own life experiences as an autistic woman combined with her adventures in momming to bring you the day-to-day of her life at home. Kori provides life coaching services for neurodivergent women (and those who identify as women) as well as Oracle card reading, Tarot card readings, and energy healing.

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Robin (Masshole Mommy)
Robin (Masshole Mommy)
6 years ago

Now that my kids are older, daylight savings isn’t an issue anymore. It was brutal back when they were little, though.

Stacie @ Divine Lifestyle
6 years ago

These are wonderful tips. Daylight Savings Time is the absolute bane of my existence.

Kristin
6 years ago

Not gonna lie… Not looking forward to daylights savings but ,hey, such is life. I’m sure after the first week I’ll be used to it.

Terri Ramsey Beavers
6 years ago

Thanks for the sleep survival guide. I don’t like a change especially daylight savings time lol.

Chubskulit Rose
6 years ago

It is so hard for me to fall asleep when I go to bed early. I think I need to do my exercise regularly, have been slacking off due to winter (excuses, lol!) Thanks for this wake up call!

Nina Say
6 years ago

I forgot I needed to start thinking about time changes again. It is always a super difficult time of year lol.

Christina Aliperti
6 years ago

I never feel like I get enough sleep! It’s even worse at DST. I will try these tips.

rochkirstin
6 years ago

Having a consistent bedtime ritual really helps to also have a healthy body clock. I play relaxing music such as yoga and meditation that can be found on YouTube before sleeping.

Liz Mays
6 years ago

I always get better rest on days that I exercise. I’ll have to try that 15 minutes trick too.

Clarissa
Clarissa
6 years ago

I, too, dislike DST, but with these tips my adjustment this year should be a better one. Thanks for the info.

touristmeetstraveler
6 years ago

I personally exercise during the night; a big work out always helps me to sleep!

Rosey
6 years ago

This post reminds me how fast the year is moving already. It’s amazing how time just flies! Your tips are good!

John Lopez
6 years ago

Thanks for sharing your wonderful guide for health and wellness daylight savings survival. I like it, my wife would love this to read.

Beth
6 years ago

Ugh, totally forgot that this is this weekend!! Need to go to bed earlier 🙂

lisa
6 years ago

These are great tips. I firmly believe in consistent bedtimes and exercising daily.

Kelly Hutchinson
6 years ago

I am pretty lucky to be able to breeze right through the changes in the time. I am on a medication that makes me incredibly sleepy, so no trouble here!

Michelle @ Dishes and Dust Bunnies
6 years ago

I completely forgot about the time change until I saw this post! Thanks for the tips and the reminder! 🙂

Alysia from My Domestic Dish
6 years ago

I absolutely HATE this time of year. I hate it, hate it, hate it. Worst. Day. Ever.

Can you tell I also really need to use all of these tips? 😛

Bonnie @ wemake7
Bonnie @ wemake7
6 years ago

I have a hard time getting used to the time change as well. It really messes up my kids sleep schedule.

Ashleigh Walls
6 years ago

All very good tips! I know that going to bed at a consistent time is what works best for me.

Yona Williams
6 years ago

As I read this post, I don’t know if I really feel the effects of Daylight Savings. I mean, my sleep schedule is erratic as it is, so I think most of the tips mentioned here would be good for all year-round.

Peachy @ The Peach Kitchen
6 years ago

I don’t know if they’ll start Daylight Savings Time here but Thanks for your tips. It will help a lot.

Rebecca Swenor
Rebecca Swenor
6 years ago

These are awesome tips on sleep survival during daylight savings time. I will have to share this with my son. The idea of going to be 15 minutes each night is a brilliant idea. Adding the extra time each night slowly will help your body adjust. Thanks for sharing.

Chene Atkins- Whittington
6 years ago

Daylight savings time was an issue when I was in school and when my kids were younger better now.

Katarina K
6 years ago

I have so much trouble with my sleep these days. I sure hope it will get better!

Courtney
Courtney
6 years ago

Honestly I thought today was going to suck with the whole losing and hour with a toddler and I’m happy to report my child SLEPT IN?!?! Now let’s see how tomorrow goes hehehe 😉

OurFamilyWorld
6 years ago

That is a great guide. I will have to use it next time the time goes back and forward.

eliz frank
eliz frank
6 years ago

I’m not a big fan of springing forward either. But it’s nice to have day light a bit longer now.

Tiany
6 years ago

Wonderful tips! I was suffering today, and I really should be in bed now! This time change is kicking my behind! Will have to tr a few of these, thanks for sharing!

Nancy @ Whispered Inspirations
6 years ago

I definitely need these. This week has been rough and it’s only Tuesday.

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