You don’t have to “fall behind” when the clocks change on Sunday. Anyone else show up an hour too early when you could have been sleeping in? Bummer!
Feeling groggy and “off” after the time change is to be expected.
Your body has a clock in every single one of its 3-trillion cells! And you thought it was annoying to change all the clocks in your house.
Every function in your body, including digestion, elimination and temperature regulation is effected when you change the time you go to bed and wake up. It takes your body some time to change all of its clocks and get them all on a new routine.
It’s no wonder most people feel off for several days following the time change. The effects can linger for weeks if you are under-slept and over-tired going into the change.
You can literally feel (and be) behind for the rest of the year.
To work with the time change and perhaps use it to your advantage I’ve got 5 tips for you. It gets more complex than this for some of us, so visit my sleep fitness group if you need more personalized guidance.
Plan ahead. Being aware that the time change is coming is half the battle. Contemplating what you want your routine(s) to look like after the time change and being mindful about your habits can help you cope and even transform what happens in your life afterwards.
This is the perfect time to shift sleep habits in a positive direction. It’s like the new years eve of sleep!
Sleep In? During the fall-back time change the clocks get programmed earlier so this is the one time that sleeping in can be advantageous. Unless you want to wake up “earlier” according to the clock. If you naturally want to sleep in (possibly because you don’t usually get enough sleep), go for it this weekend.
It’s important get into bed at night when you first feel sleepy. Plan for about 14-15 hours after you got up for the day - this provides you the opportunity to get 9 hours if you need it and many of us do. The 7-9 hour sleep guidelines are misleading.
Don’t get in bed according to time outside yourself, get in bed according to when your body signals you to do so.
Shift the details of your daily schedule. If you plan to shift with the time change, shift everything you do. Your meals, time of caffeine, your exercise time, your nap, etc. Even the temperature control in your house. The body needs to cool down for sleep so an over-heated house makes this challenging.
Your body likes routines and gets used to any you have in place.
If you aren’t routine and you are feeling tired on a consistent basis it may be time to consider being more routine. So your body can feel better and operate smoothly.
Consider light exposure. The central clock in the human body is housed in the suprachiasmatic nucleus. It is primarily regulated by light and dark. Dimming the lights in your home after dinner and a couple hours before bedtime helps signal your body for sleep.
Turning on lights in the morning and ideally exposing yourself to natural light outside also effects your circadian rhythm. Artificial lighting can trick the human body away from being synchronized with the earth. Our bodies have not evolved past their deep connection with the earth’s rhythms despite technology.
Allow for rest periods. The time change is tough on everybody, even those who are well rested. Getting enough sleep consistently is extremely important and essential for every function in the human body. But, so is rest.
If you can take a nap or even just close your eyes in the early afternoon at what ever time you naturally feel sleepy this can help your body get over the fatigue associated with time changing. If that’s not realistic for you then lessen your load as much as possible next week. Take it easy on yourself, stay hydrated and eat well while getting a moderate amount of exercise to help get through.
The fall time change doesn’t seem like a big deal, but it is. Especially if you are already sleeping poorly. Even good sleepers will experience a loss of sleep for a night or several after the clocks get changed. Be prepared, be gentle with yourself and get in touch if you need support.
