Daylight Saving Time was introduced during World War II to help Americans conserve energy and make the most of daylight hours. Although daylight saving time changes twice a year, most of us are only concerned when the clocks fall back and the days become shorter. However, “springing forward” can also be a disruption to your family’s normal sleep and schedule.
Read on to learn how you can prepare your family the upcoming time change.
How Daylight Savings Affects Our Bodies
Because of the body’s natural circadian rhythm, we are hardwired to be awake when it is light outside and rest when it is dark. When it is nighttime, melatonin (a hormone that helps regulate circadian rhythm) production increases in the body causing us to become sleepy. Melatonin decreases in the morning as the sun comes up.
During daylight saving time the body’s natural circadian rhythm is thrown off by the new amount of light we experience. When we spring forward, we experience more light during the daytime, while the mornings become darker. This changes the body’s natural sleep schedule, which is why your family may have a hard time adjusting to the time change.
What Can You do to Prepare Your Family?
For families especially, springing forward can be a tough adjustment. Even those of us who aren’t morning people can make the transition to the new time change a little easier with these tips:
- Mornings for families are hectic; remove the stress of meal-prep by preparing breakfast and healthy lunches the night before. Overnight oats, for example, are a great make-ahead breakfast, and require no cooking! Make sure lunches include a lean protein, healthy fat and a complex carbohydrate. Use this extra time in the morning to open the curtains, take in natural light and enjoy the start of your morning.
- Many of us are guilty of scrolling through social media or checking emails before bed, but late night screen time can keep you up at night. The light emitted by electronics has a negative effect on sleep patterns. Prepare for daylight saving time and get better sleep by turning off your tablet, laptop and other electronic devices at least an hour before bedtime. Also check each bedroom in the house for light sources that may be disruptive. These might include bright alarm clocks, a cable box that is still on or something plugged into the wall.
- In the week before the clocks spring forward you can gradually prepare for the time change by putting your kids to bed a few minutes earlier each day, and making sure everyone is well rested.
- After daylight saving time occurs, it is okay to take a short 30-minute nap if you do find yourself getting sleepy. Just avoid sleeping for a longer period of time, or taking a nap too close to bedtime.
- Continuing to exercise regularly will help you sleep better at night. Just 30 minutes of exercise a day is enough to help you get more restful sleep. Get the whole family moving by taking a family bike ride or hike in a local park.
How Long Will it Take to Adjust?
It can take anywhere from 3-7 days to adjust to the effects of daylight saving time. If it takes you, or a member of your family longer than a week to adjust, you may want to see your primary care physician to make sure you aren’t experiencing a health concern, like sleep deprivation.
Springing forward in daylight saving time is an adjustment for your family, but try not to stress. Added stress can cause added fatigue when your body is already reeling from the time change. If you’re struggling with stress after daylight saving time or feel like yours is at an unhealthy level, speak to your doctor about ways you can effectively manage stress.
Remember, daylight saving time is just one day, and within a week your family should be back on a healthy routine with these tips.
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