As Daylight Savings Time comes to a close, the familiar shift of our clocks back one hour ushers in the season of longer nights and slowly dropping temperatures. As we transition to Standard Time, the prospect of gaining an extra hour of sleep is a welcome one, cherished by many.
Though a mere hour may appear inconsequential to most in the long run, its impact on sleep patterns is not to be underestimated—this small adjustment can leave some feeling groggy in the morning while unexpectedly alert in the evening. How can we navigate this shift, ensuring our sleep remains as undisturbed as possible? We’ve got a few tips to help you give your body and mind the upper hand while you navigate the change this year as well as keep your sleep schedule on track no matter what time of year it is.
Feel Less Groggy During Daylight Savings Time
If you’re looking to overcome the grogginess that often accompanies the transition into Daylight Savings Time (DST), here are practical strategies that you can start using now.
1. Gradually Adjust Sleep and Wake Times
The general guidance for sleep is that adults between the ages of 18 and 60 should aim to get 7 or more hours of sleep each night while those older than that should aim for that number to land between 7 and 9 hours. Meeting these recommendations is crucial for your well-being; however, during Daylight Savings Time, the available sleep window narrows. As we approach the end of DST and prepare to transition back to standard time, it’s prudent to start progressively adapting your sleep schedule so your body isn’t shocked by the time change. This means you should start making gradual shifts in your sleep and wake times now, that way your body will be better prepared for these upcoming cooler and darker months.
2. Take Advantage of Light Exposure
Natural light plays a pivotal role in regulating your sleep-wake cycle. Sunlight exposure fosters the production of melatonin, a hormone that enhances sleep quality. Spending time outdoors will induce drowsiness and fatigue, ultimately contributing to a night of restful slumber. So, seize the opportunity to soak up the sun during the day (ideally first thing in the morning), and your sleep-wake cycle will appreciate it.
3. Leverage Naps Carefully
Napping, or light sleep, can be a valuable tool for combatting fatigue both before and after the time change. Ideally, short naps should last no longer than 20 minutes. If you opt for a lengthier nap, consider aiming for around 90 minutes, which aligns with the amount of time it takes your body to get through a full sleep cycle. Occasionally, you may experience sleep inertia—a groggy sensation following a nap. If you find that napping is disrupting your nighttime sleep, then consider skipping the nap altogether and opting to go for a walk or engage in your favorite hobby instead to engage your mind and give you a boost of energy.
4. Limit Your Coffee Hits Before Bedtime
Coffee, a go-to stimulant for many people who are looking to increase their alertness and get a small energy boost, can disrupt your sleep cycles. In fact, studies have shown that consuming a cup of coffee within 6 hours of bedtime can negatively impact your sleep. To safeguard your slumber as you prepare for this transition, aim to reduce your intake of coffee, energy drinks, and other caffeinated drinks during the afternoon hours and opt for alternative beverages like water or fresh-squeezed juice.
Feel Less Groggy All Year Round
For year-round vitality and beating morning grogginess no matter what month or season it is, consider these strategies:
1. Cultivate a Consistent Bedtime Routine
Craft a pre-sleep ritual, starting at least 30 minutes before bedtime. Personalize it to your liking by incorporating healthy sleep habits like maintaining a set bedtime, establishing a consistent wake-up time, stashing away electronic devices that emit blue light, sipping herbal tea if it soothes you, enjoying a warm bath or shower, indulging in calming music, engaging in meditation, or losing yourself in a good book. Mix and match these activities to create a bedtime routine that resonates with your lifestyle.
2. Maximize Your Mornings
Even after a restful night, certain morning habits can trigger feelings of grogginess. One of the biggest culprits? The snooze button on your alarm clock. Banish the snooze button from your morning routine and opt to jump out of bed as soon as your alarm sounds. Then use those few extra minutes to meditate, journal your thoughts, or plan your day. To give yourself an extra boost of energy first thing in the morning, incorporate some gentle exercises such as stretching and aerobics to help wake up your body and mind. Remember, the way you start your morning sets the tone for the rest of the day.
3. Mind Your Diet
Your eating habits significantly influence your morning energy levels. Start by maintaining a nutritious diet year-round to support the proper functioning of your gut and other bodily systems. Kickstart your day with a wholesome breakfast, which is truly the most important meal of the day as it helps to jumpstart your metabolism and fuel your body for the hours ahead. Ensure you remain adequately hydrated by drinking plenty of water throughout the day. And keep in mind that overeating, particularly in the hours leading up to bedtime, can leave you feeling bloated and restless.
4. Manage Stress Levels
Stress plays a pivotal role in the development of various health issues, including fatigue. High stress levels often lead to sleep problems and a reduced ability to care for yourself. To counteract this, proactively address sources of stress, whether they originate from your workplace, school, or other life challenges. Integrate relaxation techniques like meditation and breathing exercises into your daily routine, particularly during stressful situations.
5. Embrace Enjoyable Activities
Maintaining contentment and happiness in your life fosters relaxation and enhances your ability to attain a good night of restorative deep sleep, which in turn will help you feel less groggy when you wake up in the morning. Incorporate enjoyable activities into your routine, such as hiking, dedicating time to your favorite hobbies, dancing to music that fills your heart with joy, spending quality time with like-minded individuals, and immersing yourself in outdoor experiences. These pleasurable activities work in synergy to positively impact your mental and emotional well-being over the long term.
Live the #NewEarthLife
Whether the clock is moving forward or backward, the importance of quality sleep remains constant for your daily vitality, especially if you want to feel more awake and less groggy when you wake up in the morning. Embrace these lifestyle changes, and you’ll find it easier to live the #NewEarthLife, beating fatigue and grogginess and enhancing your overall health and well-being.