Just as the blue light begins peering through my windows in the mornings when I wake, daylight savings time comes along and shifts all that glory to the evening. Every year.
It’s like the groundhog and the shadow, except every year its the same story - weeks and weeks of morning darkness is tossed upon me as I wait for the sun to make its way close to this part of the Earth in the morning once again.
Aside from my personal, minuscule window related troubles, fatal car accidents in the United States spike by 6% during the workweek following the "spring forward" to daylight saving time, resulting in about 28 additional deaths each year, according to new University of Colorado Boulder research.
Most people know intuitively that the clock changes doesn’t feel good., even though many like the longer days. They still grumble about the waking up earlier part. That’s because losing up to one hour off sleep is a big deal. If you sleep 8 hours per night it is 12% lost sleep. If I took 12% of your food, pay or free time you wouldn't be happy. The body needs time to adjust. Our nervous system is fast to take in information, but the endocrine system, which governs melatonin (sleep hormone) release is slow to catch up.
Plus some people are tired to begin with and not getting enough sleep.
While we lose up to one hour of sleep with this time change there are ways to ease the jolt!!!
Spring Forward Time Change Tips:
1. Shift bedtime - When you wake up Sunday morning it can feel like an hour of the day was lost or like you got to sleep in. It is hard to go to bed an hour earlier Sunday night because melatonin (sleep hormone) sets it’s clock based of morning light exposure. Monday morning is often when folks wake up earlier with the time change. That will be the night to shift bedtime earlier. If you want to have a smoother adjustment and can afford to wake up later for a couple days…
2. Spread it out - You can wake up 20, 30, or 60 minutes earlier on Monday. Spread the change across 2-3 days in 15 or 20 minute increments. Some might like to get it over with. Use a sleep journal to track what works for you. Some people may adjust better to an all at once approach. Your body will tell you.
3. Be gentle - On the day that you rise earlier and days following, up to a week (or two!), take on less, rest more and apply self-care and self love. Here are some things to do if you find yourself awake at night as a result from the time shift. Sleep disruption is expected as your body adjusts to the changes.
4. Reach out - if you need support or are ready to get more restful sleep, I'm here for you Sometimes the time change reveals an already tired body and mind. It can be the last straw. You are not alone. Reach out and let me support you.
