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The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
We all complain about Daylight Savings Time (DST). I recall going to bed as a child frustrated that the sun was still up as I just lay there unable to fall asleep, only to become very tired the following day. When we understand what is happening in the brain and body during this time change, we can better prepare ourselves to overcome the effects of DST, and I have an evidence-based plan to help you prepare.
On November 7, 2021, at 2:00:00 am, most of the nation will turn the clocks back one hour. “Fall back an hour” is the phrase commonly used to remind us that we fall back an hour during the fall and “spring forward an hour” in the spring. Who likes this time of year as it temporarily creates daytime sleepiness? Growing up in rural Utah, we blamed this clock change on the city folks who needed more time to play golf after work. Those in the city blamed it on the farmers who needed more time to care for their crops.
Regardless of who is to blame, the purpose of DST is to “make better use of the daylight”. As days become longer or shorter and the sun sets at different times, the clock change allows for this “better use of the daylight.” Less than 40% of the countries in the world practice Daylight Savings, and in the United States, only Arizona and Hawaii do not play the DST game.
According to a 2020 article published in the Journal of Clinical Sleep Medicine, there is little evidence suggesting chronic issues developing from DST. However, there are suggestions that DST causes an increase in traffic accidents, work-related injuries, and a drop in productivity. Just one night of five hours of sleep can create a decrease in cognitive functioning. However, by following the tips below, you can avoid these negative consequences and maintain an excellent quality of life in the face of DST.
Maintain a Punctual Sleep Routine
Go to sleep and wake up at the same time every day. Going to sleep and waking at the same time each day trains the body to help you fall asleep and stay asleep at night. The circadian rhythm regulates your sleep pattern; it’s a biological clock, a timekeeper that sends signals ensuring the body’s systems and processes are functioning efficiently during critical times of the day. The word circadian stems from the Latin term cirda diem, which translates to “around the day.”
According to the National Institute of General Medical Sciences, the circadian rhythm synchronizes our sleep pattern with the world clock. When we go to sleep at the same time and wake up at the same time each day, the body senses the environment at bedtime and morning time. It will automatically influence the physiological changes required to induce sleep at night and alertness in the morning. One of these changes is the natural release of melatonin about two hours before our usual bedtime. If you are not currently following a sleep schedule make this change now before DST approaches. It takes about two weeks for your circadian rhythm to adjust to your new sleep pattern.
Follow These Steps to Greatly Improve Your Sleep and Eliminate Day Time Fatigue
Incrementally Shifting Your Bedtime
Slowly shifting your sleep schedule by increments of 10 minutes will help your circadian rhythm begin to adjust to the new time in advance. Start this incremental change seven days from the next DST. So if you go to bed at 10 pm every day and wake up at 6 am, you will go to bed at 9:50 pm and wake up at 5:50 am. Each day subtract 10 minutes until the 6th and 7th day, where you will have incrementally shifted by one hour. This creates a gradual change rather than an abrupt adjustment to the time change.
Now it may be difficult to fall asleep early. This is where you can use a melatonin supplement to influence sleep. How much melatonin should you take and when? Less than 1mg of melatonin is naturally produced in the pineal gland about two hours from bedtime. If you have never used melatonin, I recommend starting with a 1mg dose. The smallest OTC dose available. Some, however, require a higher amount. You can’t overdose on melatonin; you may feel more fatigued in the morning if you consume too much.
Sleep Banking
Sleep banking is when you force yourself to sleep longer than usual, either before an upcoming strenuous event, when you expect sleep deprivation or after a long sleep-deprived night. Various studies have looked at this technique and have shown improved cognition and decreased fatigue when used. A 2016 study published in Military Review tested sleep banking on a U.S. Army Armor Platoon and found that sleep banking significantly increased soldier’s gunnery scores during tank live-fire exercises. They suggested that sleep banking 7-10 days before a known sleep-deprived event dramatically reduces the effects of sleep deprivation.
So how can you apply this in preparation for DST? Use sleep banking on weekends or the days that you can sleep in. For some, it can be difficult to sleep for more than seven hours, and you may find yourself wanting to wake up. I have found a way around this and have implemented this on weekends. I naturally tend to wake up at night around 2-3 am then fall back to sleep. Around this time, I have melatonin on my nightstand. While half asleep, I consume melatonin, which allows me to sleep for 9-10 hours. Melatonin can stay in your system for up to five hours. It loses half of its potency after about 60 minutes.
Sleep Banking with the Nappacinno
The Nappaccino developed by Daniel Pink in his book “WHEN The Scientific Secrets of Perfect Planning” combines a 10-25 minute nap with caffeine, and it’s a highly effective way to deal with daytime fatigue resulting from sleep deprivation. In my last article, I discussed the science behind the Nappaccino and how to use it effectively. Be sure to check out the Nappaccino in this article at this link. Taking naps is a form of sleep banking as well. After DST has passed and you struggle with daytime sleepiness, take a 10-25 nap with or without caffeine.
A Few Other Tips
There are a few other things we can do to help with adjusting to DST. The first is exercise. According to the Sleep Foundation, daily moderate to vigorous exercise will increase sleep quality. Make sure you get your workout in before evening time. Vigorous exercise in the evening has been shown to reduce quality sleep, according to a 2012 study published in the Journal of Frontiers in Neurology. Additionally, exercising raises your core body temperature and with an elevated body temperature too close to bedtime sleep onset becomes more difficult.
Another tip is to prepare your home for the DST adjustment. A family that adjusts together stays together. It isn’t easy to try and go to bed early if you have a house full of kids who are not on the same schedule. It will become easier to transition if you help the entire household follow the same routine.
Finally, help keep your mind safe and do not fear the clock or worry about sleep deprivation. Constant worry will activate a stress response making it challenging to fall asleep. Relax, meditate and be mindful, helping calm a busy worry full mind.
I hope these tips work for you. We cannot avoid many frustrations in life, such as DST, but we can learn to face them in a way that maintains our overall health and wellness. Don’t let DST control and impact your health and well-being. Take control and prepare your mind and body now to protect yourself from the effects of DST.
I’m gonna try this
Let me know how it goes.
Chris
Very interesting. I find this blog to be very informative and interesting.