The shift to Daylight Saving Time (DST) may seem like a minor change, but it can actually lead to significant disruptions in your sleep schedule, energy levels, and overall well-being. Losing just one hour of sleep can affect your mood and productivity for several days. To avoid stress, it’s important to know how to prepare your body for this change. In this article, Baltimore Chronicle’ll explore effective techniques that will help you adjust to DST quickly and without pain. Even simple habits can greatly improve your well-being.
Why the Time Change Affects the Body
The human biological clock (circadian rhythms) regulates many of our life functions: sleep, body temperature, hormone levels. When we change the time, these rhythms are disrupted, and the body needs time to adjust. Even a one-hour shift can cause fatigue, irritability, and a decline in focus.
For especially sensitive individuals, the time change can trigger sleep disturbances or depressive moods. Studies show that in the first few days after the clock change, there is an increase in accidents, heart attacks, and malfunctions. Therefore, it is important not to ignore this period and to prepare in advance.
How to Prepare Your Body for Daylight Saving Time in Advance
Gradual Adjustment to the Schedule
To minimize the impact of the time change, start going to bed and waking up 10–15 minutes earlier every day for 5–7 days before the transition. This gradual shift allows your body to adjust to the new schedule.
Creating an Evening Routine
A week before the time change, establish a relaxing evening routine: reduce screen time, drink herbal tea, stretch, or take a warm shower. This will help you fall asleep faster and enjoy better-quality rest.
Avoiding Stimulants
Avoid caffeine, alcohol, and heavy meals in the afternoon. These can interfere with sleep or make it shallow, which will only make the adjustment harder.
Tips for the First Days After the Time Change
Light – the Main Regulator
After the clock change, spend more time outdoors in the morning. Sunlight suppresses melatonin (the sleep hormone) and helps “reset” your biological clock.
Stay Active Throughout the Day
Physical activity improves circadian rhythms. Walk, exercise, or even do light stretching – all of these will help you sleep better at night.
Avoid Napping During the Day
Even if you feel tired, avoid napping during the first few days after the time change. This will help your body adjust to the new schedule faster.
Simple Techniques for Sleep Normalization
Sleep Hygiene Practice
- Go to bed and wake up at the same time, even on weekends.
- Avoid bright lights and electronics 1–2 hours before bed.
- Ventilate the bedroom and create comfortable conditions for rest.
Breathing Exercises
Here’s a simple 4-7-8 breathing technique:
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale for 8 seconds
This helps relax and fall asleep faster.
Aromatherapy
Lavender, chamomile, or sandalwood essential oils promote relaxation. You can add a few drops to an aromatherapy diffuser or apply them to your pillow.
Changes Before and After the Time Shift
| Aspect | Before the Transition | After the Transition (1–5 Days) |
|---|---|---|
| Bedtime | Regular | Delay by 30–60 minutes |
| Sleep Quality | High | Reduced, frequent awakenings |
| Energy Level | Stable | Fatigue, decreased productivity |
| Mood | Balanced | Irritability, anxiety |
| Focus | Normal | Decreased |
Who Is Particularly Vulnerable to the Time Change
At-risk groups include:
- Children, especially preschool-aged
- People with sleep disorders or insomnia
- Shift workers
- Those with chronic heart or mental health conditions
- Older adults
These groups should pay special attention to their condition during the days after the time change and, if possible, stick to a stable schedule.
Additional Tips for Adapting
- Use a sleep mask if you wake up before sunrise
- Set your clocks the night before bed to avoid stress in the morning
- Reduce workload in the first few days after the transition
- Practice meditation or yoga to relieve tension
- Limit new information before bed – news can overstimulate the nervous system
When to See a Doctor
If after a week of adjusting, you still experience severe fatigue, sleep disturbances, or mood changes, it’s worth consulting a doctor. The cause may not just be the time change but deeper sleep disorders or emotional issues.
The transition to Daylight Saving Time is not just a formality; it’s a change that affects all aspects of our lives. Proper preparation, attention to your schedule, and a caring attitude toward your body will help you get through this period without stress. Use the techniques provided and create comfortable conditions for adjustment, and your body will thank you.
Earlier we wrote about how to spend time actively outdoors in spring.