Sign up for CNN’s Sleep, But Better newsletter series for a seven-part guide with helpful tips to improve your sleep quality. Despite knowing the recommendation to gradually adjust bedtime and wake-up times before Daylight Saving Time starts, I failed to follow through. As a result, I am unenthusiastic about setting my alarm clock forward for Sunday.
Seeking advice from Dr. Raj Dasgupta, a specialist in pulmonary and sleep medicine at Huntington Heath, he provided guidance even at this last-minute stage. In a condensed exchange, Dr. Dasgupta suggested strategies to ease the transition to Daylight Saving Time, such as gradually adjusting bedtime and syncing daily routines with the new schedule.
When asked about coping with the effects of the time change on work and school schedules the following week, Dr. Dasgupta recommended focusing on adjusting to the new time on Sunday, incorporating outdoor morning sunlight exposure, and avoiding overloading schedules to prevent daytime sleepiness.
For combatting sleepiness or fatigue in the days following the time shift, Dr. Dasgupta advised taking brief naps before 2 p.m. to boost alertness without disrupting nighttime sleep. He also emphasized maintaining good sleep hygiene practices, such as limiting caffeine intake.
1. Limiting the consumption of alcohol, especially in the afternoon and evening.
2. Following a healthy, balanced diet, avoiding heavy meals, and engaging in exercise, preferably outdoors in the morning sunlight.
3. Adhering to your adjusted sleep schedule on both weekdays and weekends.
4. Establishing a consistent bedtime routine for yourself and your family.
5. Disconnecting from technology at least one hour before bedtime to promote better sleep.
CNN: Do you have children? How can you assist them in adapting to the time change? Dasgupta: I am a parent of three young kids — Aiden, Mina, and Sadie. As a parent, I aim to be understanding of sleep deprivation. In the days following the time change, I offer more patience if my child is experiencing increased irritability. Shifting the clock forward can impact your child’s mood, and showing empathy can facilitate their adjustment.
Remember to prioritize your own well-being while focusing on your child’s sleep. Ensure you are well-rested to avoid being excessively irritable with your child. An effective tip is to engage your children in physical activities on Monday post time change to tire them out for an earlier bedtime, aiding in resetting their circadian rhythm. Dimming the lights, especially in their bedroom, one to two hours before bedtime can also promote better sleep.
CNN: Before the November time change, please emphasize the significance of sleep. Dasgupta: Sleep is crucial for overall health and well-being. Your alertness during the day is influenced by the quality of your sleep. While you’re asleep, your body supports brain function and maintains physical health.
Adequate sleep is essential for optimal health. Similar to exercise and a nutritious diet, sufficient sleep can help prevent various health conditions, such as heart disease and depression. Avoid stressing about preparing for the time change; stress can disrupt your sleep. Begin prioritizing better sleep habits tonight or in the near future.
This content was originally published in 2024. For more CNN updates and newsletters, sign up at CNN.com.
