Preparing for DST

The good news: you will get a glorious extra hour of sleep this weekend! The bad news: it will be pitch black by late afternoon for the next few months in the United States. While one hour might seem like a small change, it can significantly impact your sleep, mood, and energy levels. Here are some practical ways to help your mind and body adjust smoothly to Daylight Saving Time and make the transition less jarring.

One of the best ways to prepare for DST is to gradually shift your sleep schedule. Start by adjusting your bedtime routine by 15-20 minutes for about one week before the change. This helps your body gradually adapt to the new time, making the one hour change feel less abrupt. Sticking to a consistent sleep schedule year-round can minimize the impact of DST changes. Try to go to bed and wake up at the same time each day, even on weekends. This consistency regulates your internal clock and makes DST adjustments less taxing.

Mindful relaxation exercises - such as deep breathing, meditation, or progressive muscle relaxation - can help you unwind and prepare for sleep. These practices are especially helpful during DST as they can help your mind and body relax, making it easier to adjust to the new time. Spend 5-10 minutes each night focusing on your breath or listening to a guided meditation. Over time, these practices can become powerful tools for managing stress and enhancing sleep.

Caffeine and alcohol can disrupt sleep, especially during periods of adjustment like DST. Reducing or eliminating these stimulants at least 4-6 hours before bedtime can improve the quality of your sleep. Instead of coffee or alcohol, try herbal tea or warm milk in the evening. If you're craving a snack, choose one with sleep-supporting nutrients, such as a handful of almonds, a banana, or a small bowl of oatmeal.

Electronic devices emit blue light, which can interfere with your sleep by suppressing melatonin (a hormone that regulates sleep). Limiting screen time at least one hour before bed is a simple way to reduce blue light exposure and help your body adjust to DST. If you need to use electronics before bed, consider wearing blue light-blocking glasses or enabling "night mode" on your devices, which reduces blue light emission.

Exposure to natural light, especially in the morning, helps regulate your circadian rhythm (your body's natural sleep-wake cycle). When DST shifts, early sunlight exposure can help your body reset more quickly. Try spending 15-30 minutes outdoors in the morning - either by going for a walk, enjoying your morning coffee outside, or even working by a bright window. Some people with seasonal affective disorder struggle during fall and winter, but prioritizing natural light in the mornings can help.

Exercise can improve sleep quality and help with energy regulation throughout the day. Aim to get at least 30 minutes of moderate activity each day, ideally earlier in the day, to support a smoother DST transition. If you're struggling to find the time for a full workout, break it up into smaller segments, such as a brisk 10-minute walk after each meal. Every bit of movement counts toward better sleep and more energy.

By implementing these tips, you can minimize the impact of Daylight Saving Time and help your mind and body adjust more smoothly. Preparing in advance and making small adjustments can go a long way toward making this transition a positive and manageable experience. Adjusting may take a few days, so be patient with yourself and recognize that it's normal to feel a bit off as your body adapts.