ON MARCH 12, 2023, America will “leap forward” into spring by turning the clock one hour ahead for daylight saving time. The American Academy of Sleep Medicine estimates that 55% of Americans will struggle with sleepiness for a few days after daylight saving time begins. You do not have to be among their number. Sleepiness at the beginning of daylight saving time occurs because of the disruption in your circadian rhythm (often called the “biological clock”).
Various biological changes that occur over 24 hours make up the circadian rhythm. For example, the production of the sleep-promoting hormone melatonin (pronounced “MEH-luh-TOE-nin”) normally begins to increase in the evening (which ultimately aids sleep onset), peaks in the middle of the night (at approximately 2-4 am), and gradually falls during the remainder of the night. After a person awakens, melatonin quickly falls to its lowest level.
When a person maintains a consistent sleep-wake schedule by going to sleep and awakening at the same time each day, melatonin production becomes “set” (a process called entrainment) to this schedule. However, when you wake up an hour earlier because of daylight saving time, melatonin levels are at a level that would normally keep you asleep. Thus, you will find waking up more difficult.
Once melatonin production and other biological processes are entrained to the new time, waking up becomes easier. Below are some tips that can help you reduce sleepiness caused by “leaping forward” into daylight saving time.
1. One week before daylight saving time begins, gradually begin to adjust your sleep and wake times 15-20 minutes earlier each day. See chart below.
Normal bedtime Normal waketime
(11 pm) (7 am)
Day 1 (3-5-2023) 10:45 pm 6:45 am
Day 2 (3-6-2023) 10:30 pm 6:30 am
Day 3 (3-7-2023) 10:15 pm 6:15 am
Day 4 (3-8-2023) 10:00 pm 6:00 am
Day 5+ (3-9-23 onward) 10:00 pm 6:00 am
Once you are going to sleep and awakening one hour earlier, maintain the schedule. When daylight saving time begins, your “biological clock” will have already been “set” (i.e., entrained).
2. One week before daylight saving time begins, expose yourself to at least 15 minutes of bright indoor light or (ideally) bright sunlight each day soon after awakening. Morning bright light exposure helps the circadian rhythm to naturally shift to earlier sleep/ wake times.
3. Stop using digital devices (e.g., smart phones, tablets) 60-90 minutes before going to bed. The screens of digital devices emit blue light, which stimulates wakefulness, thereby delaying sleep onset. Thus, blue light exposure will conflict with your efforts to shift your circadian rhythm to an earlier time for daylight saving time.
4. Dim indoor lighting 60 minutes before bedtime. Darkness stimulates melatonin production, which will help you go to sleep earlier.
5. Avoid consuming alcohol; tobacco; caffeine-containing foods such as tea, chocolate, and coffee; and heavy meals late in the day. Consuming these foods stimulates wakefulness and can thwart your efforts to fall asleep at an earlier time in preparation for daylight saving time.
Regina Patrick, RPSGT, RST, is a freelance writer/editor and a registered sleep technologist. She has been involved in the sleep field for more than 30 years.
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