Daylight Savings Tips For A Smooth Sleep Transition
We’re just a few days away from daylight savings (November 6th) and there are key things we can do to prepare for this – let’s be honest – outdated “fall back” nuisance. While there’s talk every year about ending daylight savings, that doesn’t seem to be in the cards for the U.S. anytime soon, so the most we can do is play the cards we are dealt and work to optimize sleep.
To find out how to do just that we turned to certified sleep consultant Leah Nolan from BabyQuip.
Keep reading for her expert tips.
Image: Anna Blazhuk for Getty
A week before daylight savings, you can go ahead and begin to shift your wake time to 15 minutes earlier each day until you reach the new wake time and bedtime. Doing this will allow your body clock to adjust slowly to the new schedule.
Limit screen time by turning all electronic devices off at least 30 minutes to 1 hour before bed. This will allow your body to fall asleep faster and achieve quality sleep throughout the night.
Get outside as soon as the sun is up to help your body wake up for the day and sleep better at night. Exposure to natural sunlight in the morning helps regulate your circadian rhythm (sleep cycle) by telling your body when to increase and decrease your melatonin levels.
Have a soothing bedtime routine to help your body fall into a deep restorative sleep at night. Having a solid bedtime routine, you are more likely to fall asleep faster, sleep longer, and wake up less throughout the night.
Ensure you are getting enough restorative sleep throughout the night to prevent feeling groggy during this shift in our daily routines. Adults should get at least 7-9 hours and 10-12 hours of nighttime sleep for our little ones.
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