Navigating Daylight Saving: Tips for a Smooth Transition

As the season shifts and the days get longer, we anticipate an annual event that often catches us off guard – Daylight Saving Time. While this spring forward of an hour may seem minor, it can wreak havoc on our circadian rhythm and sleep patterns, leaving us feeling groggy and fatigued. Adjusting to the time change is different for everyone. Some people adjust in a few days, but for others, it takes more time. Children, in particular, may require extra support and patience as their developing circadian rhythms make adapting to the new schedule a bit more challenging. 

Understanding Circadian Rhythms and Sleep

Our bodies are finely tuned to the natural cycles of day and night. This internal clock, known as the circadian rhythm, orchestrates various physiological processes, including the release of hormones like melatonin and cortisol that induce sleepiness in the evening and alertness during the day. A shift to Daylight Saving Time can easily disrupt this delicate balance, and throw our circadian rhythm out of sync. Suddenly, our bodies are expected to wake up and sleep an hour earlier than they're accustomed to, which can lead to sleep deprivation as well as a host of other related health problems. 

Circadian Rhythm and Health

Interestingly, studies have revealed a concerning increase in the rates of heart attacks and strokes during the days immediately following the time change. Along with sleep, this abrupt shift in the body's internal clock can disrupt the delicate balance of our cardiovascular system, potentially leading to adverse health events. The change in time can also have far reaching consequences on road safety, with an increase in traffic accidents noted during the adjustment period. These health-related concerns emphasise the importance of understanding and mitigating the effects of Daylight Saving Time, not only for the sake of our sleep but for our overall wellbeing.

Why Daylight Savings Ruins Sleep

Daylight Saving Time often gets blamed for sleep disruption, and rightly so. Here's why it can be particularly challenging for our sleep:

• The Abrupt Shift: The sudden one-hour time shift can disrupt our circadian rhythm, making it difficult to fall asleep and wake up at the new times.

• Lost Hour of Sleep: Losing an hour of precious sleep can leave us feeling fatigued, irritable and less productive.

• Altered Light Exposure: The shift in daylight patterns can confuse our internal clock, affecting the timing and quality of our sleep.

• Children's Vulnerability: Children, in particular, can struggle with this time change as their circadian rhythms are still developing. Unfortunately, this can lead to increased bedtime battles and cranky mornings.

7 Tips to Prepare for Daylight Saving Time & Improve Your Sleep

1. Gradual Adjustments: Start a few days before the time change by adjusting your bedtime and wake up time by 15 minutes earlier each day. This gradual shift can help your body adapt more smoothly.

2. Shift Your Dinner Time: Our circadian rhythm is influenced by our eating patterns too. Eating too close to bedtime can disrupt your sleep as your body remains focused on digestion rather than winding down. To help with this, aim to finish your last meal three to four hours before bedtime. As Daylight Saving Time approaches, gradually shift your dinner time earlier, ideally starting about a week prior. Consider adjusting it in 15 minute increments until you've reached a one hour shift.

3. Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with your sleep quality. Caffeine, a stimulant found in coffee, tea and some soft drinks, can keep you awake, so it's wise to avoid it, especially in the afternoon and evening. Similarly, while alcohol may initially make you drowsy, it disrupts our sleep cycle and can lead to fragmented and less restorative sleep. Minimise your consumption of these substances, particularly as Daylight Saving Time approaches, to ensure a more restful night's sleep. 

4. Enjoy the Morning Sun: Spend time outdoors in the morning to signal to your body that it's time to be awake. This exposure to early morning sunlight helps to support your cortisol levels and reset your circadian rhythm. Aim for 10-15 minutes in the morning sitting outside, or enjoying your breakfast by a window. 

5. Limit Evening Screens: The blue light emitted by phones, tablets, TVs and computers can suppress melatonin (our sleep hormone) production, making it harder to fall asleep. Minimise screen time at least an hour before bedtime.

6. Create a Relaxing Bedtime Routine: Establish calming bedtime rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing. This is particularly important for little ones, as bedtime routines aid in establishing sleep associations and promote easier bedtime transitions. 

7. Herbal Remedies: Consider using herbal medicines like Passionflower, Tart cherry, and Saffron to promote better sleep during this transition. These herbs are known for their calming and sleep-inducing properties. Research shows that Passionflower, a natural sedative and anti-anxiety herb, can help to support sleep and sleep quality. Similarly, Saffron has also found to have hypnotic properties, facilitating a smoother transition into sleep, prolonging sleep duration, as well as improving overall sleep quality. Tart cherry, known for its ability to increase melatonin levels, can also be particularly beneficial for improving sleep and regulating the circadian rhythm, especially during the transition of Daylight Saving Time. With Passionflower, Tart cherry and Saffron, Two Islands Nightcap provides comprehensive support for relaxation and high-quality restorative sleep. This synergistic blend not only helps calm a busy mind and relax the body but also leverages the sleep-inducing properties of these herbs to ease the transition during Daylight Saving Time, ensuring a peaceful and rejuvenating night's sleep.

While Daylight Saving Time's annual arrival can disrupt things a little, with a bit of preparation and the right strategies, you can navigate this transition more smoothly. Remember that sleep is a vital component of overall health and wellbeing, so prioritise it, especially during the potentially challenging days of the time change.