First week in to March and you are on the struggle buss with that one hour lost of sleep. Yes, daylight saving time hit us on March 10th, and some of us are feeling it more than others. If your someone who hustles from morning straight into the night, than you well know you can’t afford to skimp on shuteye.

Indeed, research shows that shaving those 60 minutes from our lives has serious consequences. To name a few that you may feel; reduced productivity, motivation, increased brain fog, weird appetite changes or some more serious affects like increased heart disease or sleep deprivation, depression. Let’s not get too dark here, let’s see the light and share tips on how to sync our internal clocks with the sun’s.

Be PREPARED for the change!

Hit the hay 15 to 30 minutes earlier than normal (and to wake 15 to 30 minutes earlier, too) a few nights before the start of daylight saving. It will ease you into the new light cycle and help you seamlessly adjust to the change in a way that’s renewing. Ready yourself for the time change by getting seven hours of sleep every day and following a regular evening schedule to prepare for sleep.

Additionally, two tiny behaviour changes we can easily implement into our lives to further prep for the time shift:

  1. Eat dinner sooner
  2. Stop consuming caffeine earlier – at least no caffeine 6 hours before bed.

ADJUST your surroundings

When you are ready to whine down, set the environment up and create the mood.  After dinner, clean the kitchen, add some candles or a defuser and dim the lights. This will let your internal clock know it’s time for bed and set you up for quality sleep.

Do the exact opposite when it’s time to rise and shine — roll up those blinds and soak up that sun — to acclimate to the early morning brightness. Lately, I’ve been utilizing my GoogleHome to add some music or daily news updates. As we take a moment to adjust to the saturation of sound and sunlight, is an opportunity to practice our gratitude.

Naps are good for the SOUL (fact!)

If you can find the time, even if it’s as brief as 10 minutes, recoup the sleep you’ve lost with a catnap, Science shows that quick naps (as brief as 7 minutes!) improve cognitive function, including alertness. Just be sure not to nap beyond the early afternoon so it doesn’t disrupt your sleep.

 

Incorporating these small changes into your life may just trick you into believing you haven’t lost a minute of sleep, let alone an hour.