Daylight saving time (DST) begins on March 12 this year. Clocks "spring forward" by an hour and we all bemoan our loss of an hour of sleep. Then, for the next week or so, we try to force our bodies to get up "earlier" and not feel so empty when we wake up. But DST doesn't have to ruin our lives. We don't even have to lose the hour of sleep. We just need to be strategic and plan ahead.
Accept that you'll be tired
Focus Your Nightly Routine
The days before DST are when you want to fine-tune your nightly routine. An hour before your bedtime, turn off all electronics. If you have to be on your device, be sure to use the nighttime feature that eliminates blue light. Make sure your bedroom isn't too warm, change and freshen up your sheets, and get a new pillow if you need it. Use this as a chance to make your sleeping space comfortable, peaceful, and relaxing for sleep.
Manage caffeine
If you're used to having a cup of fully caffeinated coffee at 3 in the afternoon, switch it to 2 p.m. If you have it at 2 p.m., go ahead and get your last cup of coffee in at 1 p.m. Or cut non-morning caffeine until you're into the DST groove.
Eat an Earlier Dinner
Our bodies are a highly tuned machine of circadian rhythms and hormonal ebbs and flows. Going to bed hungry can keep you awake, as can eating too much too close to bedtime. With respect to DST, eating at the regular time sends signals to the body that you'll go to sleep at the regular time. Instead, eat a little bit earlier and convince your body it's time to start winding down a little sooner.
Practice guided meditation
If all else fails, guided meditation can help with focusing the brain on relaxation and calm, which get the body ready for sleep. Find an app or YouTube video that you like, or read up on how to calm the mind.
Transition the kids
Believe it or not, kids (who can't yet tell time) may not be that affected by DST. Put them down at the earlier time — they might surprise you and fall asleep. If your child runs more like a clock, start now by putting them to bed 10 minutes earlier each night.
Help babies
Kids, especially babies, tend to respond well to sleeping in very dark, cool rooms. If you haven't yet fitted the windows with blackout shades, the lead-up to DST is a good time.
