The clocks are moving forward, and while the promise of longer days is exciting, losing an hour of sleep can throw off your routine. Many people experience grogginess, difficulty falling asleep, and disrupted energy levels in the days following the switch to Daylight Savings Time (DST). The good news? You can make the transition smoother by prioritizing healthy sleep habits and setting yourself up for rest-filled nights.
How Daylight Savings Affects Sleep
When we 'spring forward,' our internal body clocks—also known as circadian rhythms—need time to adjust. Light exposure plays a significant role in regulating sleep, and the sudden shift in daylight patterns can lead to:
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- Sleep deprivation from losing an hour of rest.
- Difficulty falling asleep due to later evening light exposure.
- Grogginess and fatigue as your body adapts to the new schedule.
- Decreased focus and energy in the mornings as your system resets.
Simple Ways to Reset Your Sleep Routine
1. Adjust Your Sleep Schedule Gradually
Instead of making an abrupt change, start adjusting your bedtime by 15 minutes each night, starting four days before Daylight Savings. This gradual shift helps your body ease into the new rhythm naturally. Here’s a simple schedule to follow:
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- 4 Days Before DST: Go to bed 15 minutes earlier than usual.
- 3 Days Before DST: Shift bedtime another 15 minutes earlier.
- 2 Days Before DST: Move bedtime up by another 15 minutes.
- 1 Day Before DST: Adjust bedtime by a final 15 minutes.
- DST Night: You’re now fully adjusted to the new time!
2. Soak in Morning Sunlight
Exposure to natural light in the morning helps regulate your circadian rhythm, making it easier to wake up earlier. The best time for sunlight exposure is between 6:30 AM and 8:30 AM, when blue light wavelengths are most effective in signaling wakefulness to the brain. Aim to spend at least 10-30 minutes outside during this time—step outside for a short walk, enjoy your coffee near a window, or open your blinds to let in the morning light. If you're unable to get outside, consider using a light therapy lamp designed to mimic natural sunlight.
3. Create a Relaxing Evening Routine
A calming nighttime routine signals to your body that it’s time for rest. Start winding down at least an hour before bed by incorporating:
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- A warm bath or shower
- Herbal tea with calming properties (like chamomile or valerian root)
- Reading a book instead of scrolling on screens
- Deep breathing, meditation or stretching
4. Upgrade Your Sleep Environment
Your sleep environment plays a crucial role in the quality of your rest. Focusing on temperature, light control, comfort, and support can help you transition into a restful night more easily:
Temperature
The ideal bedroom temperature for sleep is between 60-67°F (15-19°C). Opt for breathable, organic bedding that regulates body temperature to prevent overheating or feeling too cold.
Light Control
Exposure to artificial light at night, including streetlights and blue light from screens, can interfere with melatonin production. Use blackout curtains or a sleep mask to block unwanted light and create a dark, restful space.
Comfort
A high-quality, organic mattress and organic bedding ensures you stay comfortable throughout the night. Breathable materials and fabrics like organic wool, cotton and linen wick away moisture and provide a soft, cozy feel.
Support
Proper spinal alignment is essential for quality sleep. An adjustable pillow that supports your head and neck, along with a mattress that contours to your body, can help prevent discomfort and improve sleep posture.
Full-Body Comfort
A body pillow provides additional support for spinal alignment, helping relieve pressure on the hips, lower back, and shoulders. Ideal for side sleepers, a body pillow can promote a more natural sleep posture, reducing tossing and turning for deeper rest.
5. Limit Stimulants Before Bed
Caffeine, sugar, and screens can interfere with melatonin production and make it harder to fall asleep. Caffeine has a half-life of about 5-6 hours, meaning half of what you consume stays in your system that long. Try to avoid caffeine at least 6 hours before bedtime to prevent sleep disruption. Instead, opt for sleep-supporting alternatives like warm and nourishing herbal teas.
6. Take Advantage of Power Naps
Adjusting to the time change can take a few days, so give yourself grace and prioritize self-care. If you feel extra tired, taking a short nap can help, but timing is key. A 20-30 minute power nap in the early afternoon (before 3 PM) can boost alertness and mood without interfering with nighttime sleep. Avoid longer naps, as they may make it harder to fall asleep later.
Spring Forward With Better Sleep
Daylight Savings doesn’t have to mean losing sleep. By making small adjustments, prioritizing a restful sleep environment, and giving your body time to adapt, you’ll transition smoothly and wake up refreshed. Explore our collection of organic, sleep-supporting essentials to make every night a great night’s sleep—no matter the season.
