Spring is finally here! More daylight means more energetic, feel-good serotonin in our bodies – but first we have to adjust to one hour’s less sleep. So here are some tips to help you to adjust – and to fall asleep more easily.
Twice a year we change our clocks, either gaining or losing an hour in the process. Daylight Savings Time (DST) is designed to make better use of daylight during the warmer months by shifting an hour of sunlight from the morning to the evening. While this can be great for outdoor activities, it can also disrupt sleep and overall well-being. Thankfully, there are natural ways to ease the transition.
Lifestyle Adjustments for a Smooth Transition
- Gradual Schedule Shifts
A few days before the time change, adjust your bedtime by 15 minutes each night. This gradual shift can help your body acclimate more smoothly. - Morning Sun Exposure
Natural light helps regulate circadian rhythms. Spend time outside in the morning to signal your body that it’s time to be awake. If natural sunlight isn’t an option, consider a light therapy lamp. - Consistent Meal Times
Keeping a regular eating schedule helps reinforce your internal clock. Try not to eat too late at night, as digestion can interfere with quality sleep. - Limit Blue Light at Night
Reduce screen time an hour before bed. Blue light from devices can delay melatonin production, making it harder to fall asleep. Opt for dim lighting and blue light filters if screen use is necessary.
Herbal & Wellness Support
- Melatonin
This naturally occurring hormone signals the body that it’s time to sleep. A low-dose supplement can be helpful if you’re struggling to fall asleep after the time change. - Magnesium
This essential mineral supports relaxation and can improve sleep quality. Try a magnesium supplement or incorporate magnesium-rich foods like pumpkin seeds, spinach and almonds into your diet. - Chamomile & Valerian Root
Herbal teas featuring chamomile or valerian root have calming properties that promote restful sleep. Sip on a warm cup before bed to ease the transition. - Ashwagandha
This adaptogenic herb helps the body manage stress and can support a balanced sleep cycle. It’s a great option if the time change leaves you feeling out of sync. - Essential Oils
Lavender and cedarwood essential oils promote relaxation. Try diffusing them in the evening or adding a few drops to a warm bath.
By making small adjustments to your routine and incorporating natural wellness support, you can ease the effects of Daylight Savings Time and maintain a healthy sleep schedule. A little preparation goes a long way in helping your body adapt.
