6 Tips to Help You Spring Forward

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Most of the United States begins Daylight Saving Time every year on the second Sunday in March. For many people, adjusting the clocks to “spring forward” an hour, and gain a little extra daylight, is a welcome change after the long, dark winter. But for some, losing an hour of sleep can take a dramatic toll on productivity, concentration, and physical and mental health, at least until our “inner clock” has adjusted.

Here are some simple tips to help our body ease into the time change:

Start Earlier – To minimize the impact of the switch to Daylight Saving Time, make gradual adjustments such as going to bed or putting your children to bed 15 minutes earlier than usual after the time change. Practice this routine for a few days to get your body and your family used to the new schedule.
Be consistent – Wake up at the same time each morning to keep your sleep cycle more regular. This means even on the weekends! Although sleeping in can help you feel more rested in the short-term, it causes difficulties falling asleep and waking up during the week. In fact, getting out of bed at the same time every morning is the single best way to improve sleep and how you function when awake.
Enjoy the longer evenings – One of the perks for spring and Daylight Saving Time is that the daylight lasts longer. Enjoy the natural lighting outside or indoors with your curtains open. Sunlight helps naturally reset your body clock. Letting natural light come into your bedroom in the morning also aids in greater alertness upon awakening.
Exercise – Being physically active is good for your health in general, and it can help you sleep better, too. Go for a walk or a run outdoors during daylight where you are exposed to natural sunlight. But try to avoid working out too close to your bedtime. It’s best if you can allow at least two hours to “cool down” from exercise before going to bed.
Be mindful of what you eat and drink, and when – Eat dinner earlier in the evening to help your body prepare for bedtime. Try to avoid spicy or fatty foods, especially as bedtime is approaching. These types of foods can lead to indigestion and insomnia. Also, avoid caffeine and alcohol later in the day so you fall asleep more easily.
Reduce Screen time – Television, tablets and phones may help you unwind for the evening, but they can stimulate your brain and actually make it harder to fall asleep. Try avoiding hand-held screens and computer displays at least two hours before bed, and avoid television at least an hour before bedtime.

Adopted from an article on www.healthpartners.com by Keith Fridel, PhD, LP.

This material is meant for general illustration and/or informational purposes only. Although the information has been gathered from sources believed to be reliable, no representation is made as to its accuracy. This material is not intended to be construed as legal, tax or investment advice. You are encouraged to consult your legal, tax or investment professional for specific advice.

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