How to Spring Forward without Losing Sleep
Daylight savings time begins this weekend! Sunday night (2am to be exact)! Aussies will be advancing our clocks by one hour.*
This means we can look forward to longer summer nights, but this can also mean that some of us will struggle with our sleep.
“Springing forward” is more difficult to adjust to than “falling back” because If we go to bed at the same time as usual, we will lose one hour of sleep and wake up to a darker morning. Both of these circumstances can affect our level of fatigue and ability to function.
5 tips spring forward effectively
1. Go to sleep a little earlier. Most of us will have a bedtime range, for instance, between 10:00 and 11:00pm. Simply choose to go to bed in the early part of your range so you make up that extra half hour or hour of sleep.
2. Accept reality. The reality is you may have trouble either falling asleep earlier or waking up the next morning. Feeling frustrated by something that we can not change just adds to the struggle. Sometimes, just accepting that sleeping and waking up may be a bit challenging over the next couple of days is the easiest way to adjust to the time change.
3. Be Mindful. Some studies have shown an increase in car accidents on the morning after a time change, so take extra care the next morning when you’re driving. Notice if you are feeling sleepy while driving, and take breaks to rest, and if possible, choose to walk or stay home instead.
4. Light adjustments. Light, especially sunlight or lack of it, is the main cue for wakefulness and sleep. Make sure to expose yourself to sunlight in the morning and then dim the lights at night to help your body get ready for sleep.
5. Be Patient. Your circadian rhythm will be thrown off a bit due to the time change, and getting up in the dark will be challenging at first, but it usually takes only a few days for our bodies to adjust. Take care of yourself and continue to practice good sleep habits and your sleep will get back on track.
If you have chronic sleep problems, then “springing forward” may have a greater impact on your level of fatigue, ability to function during the day, and the length of time it takes to adjust.
Self-help options to improve your sleep:
Online audio course: Overcoming Insomnia
App: Contain Your Brain
Book: Lifeblockers: The Sleep Edition
Relaxation Exercise : Progressive Muscle Relaxation for Sleep
Note: Self-help in not a replacement for therapy. Seek professional help if you experience significant or long-term difficulties falling or staying asleep.
*Daylight saving is observed in New South Wales, Victoria, South Australia, Tasmania, the Australian Capital Territory and Norfolk Island. Daylight saving is not observed in Queensland, the Northern Territory, Western Australia, Christmas Island or the Cocos (Keeling) Islands.