As daylight saving time begins on March 10, 2024, many people will lose an hour of sleep as clocks spring forward at 2 a.m. This seasonal shift brings longer evenings but can disrupt sleep patterns for individuals of all ages. Experts emphasize the importance of establishing healthy sleep habits to mitigate the negative effects of this change.
Chrissy Lawler, a licensed marriage and family therapist and author of “The Peaceful Sleeper: An Intuitive Approach to Baby Sleep,” provides practical advice for improving sleep quality. Lawler identifies the common habit of using electronic devices before bedtime as a primary obstacle to restful sleep. “Unfortunately, the worst habit that we all need to break is scrolling before bed,” she stated. The blue light emitted by screens interferes with the body’s natural sleep cycle, making it harder for individuals to unwind.
To combat this issue, Lawler recommends charging devices outside of the bedroom and engaging in alternative activities. “Put your phone down, connect with your family, and ask good conversation questions,” she suggests. Simple board games or card games can foster connection and relaxation, replacing the habit of scrolling.
She also highlights the need to reframe perceptions about sleep. “We have this old belief that sleep is indulgent or lazy,” Lawler noted. Instead, she urges people to recognize sleep as vital for mental, physical, and cognitive success.
Lawler outlines a straightforward five-minute nighttime reset routine to help individuals transition into sleep more effectively. This involves disconnecting from devices, engaging with loved ones about their day, and performing calming activities such as washing one’s face or journaling. “Journaling can be really great to get all of the cares from the end of the day off your mind,” she explained. This practice can ease anxiety about the next day and facilitate a smoother path to sleep.
For those who experience disruptions during the night, Lawler advises getting out of bed. “The very best thing you can do is get up out of bed—to keep your sleep system knowing that the bed is the place where I sleep,” she remarked. She also cautions against consuming caffeine late in the afternoon, as it can significantly contribute to mid-night awakenings.
Families, in particular, can benefit from a structured wind-down routine. Lawler recommends a three-step process: putting away screens, reconnecting with family, and engaging in storytelling. “Your family is reconnecting and you’re laughing together, building that chemical connection with oxytocin,” she explained. Such interactions promote a sense of security and ease, making it easier for everyone to sleep well.
The implications of daylight saving time extend beyond merely losing an hour of sleep. Experts warn that this shift can lead to increased fatigue and health risks such as accidents or exacerbated chronic conditions. Proper strategies and routines can help individuals adjust to the time change more effectively.
In summary, as daylight saving time approaches, prioritizing sleep and implementing healthy bedtime habits can significantly enhance well-being. By taking steps to limit screen time, engage in meaningful family interactions, and create a calming nighttime environment, individuals can navigate this seasonal change with greater ease and improve their overall sleep quality.
