Most of us look forward to Daylight Savings Time.  It is a sign of spring.  The trouble is, it comes at a cost.  A cost of losing one hour of sleep.  That one hour can hurt.  It can affect productivity, concentration, and both physical and mental health.  Here are some tips to help adjust to the time change and minimize the impact of losing an hour sleep.

Keeping your sleep pattern the same is the key.

Start going to bed earlier:

Leading up to the night of the time change try going to bed 15 minutes earlier each night.  This can be very helpful for children.

Turn your clock forward Saturday morning instead of Sunday:

This will give you two days to adjust before work or school.

Be consistent in your bed and wake up time, even on the weekends:

Being consistent with your sleep schedule, especially wake up time is the best way to improve sleep quality.

Other tips:

Enjoy the longer evenings:

Take advantage of the longer days.  Either spend more time outside or keep the curtains open longer to enjoy the daylight.  Sunlight naturally resets your internal clock, use it to your advantage.


Being active can help you sleep better.  Going for a walk outdoors exposes you to natural light and will help adjust to the time change and help you sleep better.  Best not to do it right before going to bed.  You will need a cool down of at least 2 hours to allow your body to relax and unwind.

Be careful of what and when you eat:

To help prepare for a good sleep eat dinner a bit earlier.  Avoid spicy or fatty foods that can lead to digestive issues and therefore insomnia. Avoid caffeine and alcohol late in the day.

Turn your tablets, TV, and phones off at least two hours before bedtime:

The light from the devices stimulates your brain making it harder to fall asleep.