Spoiler alert: Daylight saving time starts March 8.
The good news? When you spring forward, you gain an hour of daylight. The bad news? You lose an hour of sleep. True, missing 60 minutes of shuteye won’t significantly impact your health. However, as many of us know from experience, it can throw you off, especially if you’re already sleep deprived.
But there are ways to make the transition easier. We spoke to Alberto Ramos, M.D., research director of the Sleep Disorders Program at the University of Miami Miller School of Medicine, for his expert advice.
Get a head start. About two weeks before springing forward, go to bed and wake up 10 to 15 minutes earlier. By gradually shifting your sleep schedule, your body can slowly acclimate, and you’ll minimize the effects of the change, Dr. Ramos explains.
Don’t sleep in. You may yearn for some alarm-free slumber. Still, that extra sleep will make you feel even more tired come Monday. “If you stay in bed and sleep in, it will be harder to adjust,” he says. Instead, rise and shine at your regular time. That will make it easier to fall asleep and sleep soundly come Sunday night.
Walk outside. Step outdoors. Even a few minutes of sunshine can help adjust your circadian rhythm, which are physical, mental and behavioral changes that follow a daily cycle. “It’s important to expose yourself to sunlight in the morning,” says Dr. Ramos. “Here in Florida, we’re able to get it as soon as we get up. It can help train our system and minimize the effect of daylight saving.”
Take melatonin. Try taking 0.5 mg to 1 mg of the over-the-counter supplement at bedtime to help you adjust to the time change. Take it for a few days – but only a week at the most, he says. O
Sleep Smart
If you want to master your sleep schedule, try the Lenovo Smart Clock. With the help of Google Assistant, it can help you better manage your morning and evening schedules. Plus, it’s packed with features like digital photo display and, most importantly, home camera connectivity – ensuring peace of mind for better shuteye. lenovo.com
Photo by iStock.com/O.G.Patiss