Tips For Coping with Spring’s Time Change

Longer days are welcome as winter begins its gradual transition to spring. What’s not welcome by some Vermonters is the abrupt shift to Daylight Saving Time, which occurs on the second Sunday in March.

At 2 a.m. that day, Vermont and much of the rest of the country will move clocks forward by one hour. The time change is meant to extend daylight in the evening, but it can have unintended consequences which greatly affect our health.

Losing an hour of sleep can disrupt the circadian rhythm or “body clock,” which regulates many functions, including sleep-wake cycles, hormone release, body temperature, and digestion. People often feel groggy for several days after the time change, as their bodies slowly adapt to the new schedule. This can result in:

• Higher blood pressure
• Additional stress
• Increased chances of heart attack and stroke
• Greater risk of accidents and injuries
• Changes in appetite and eating patterns
• Worsening of depression and anxiety

The key to coping with the time change is to prepare for it in advance. By taking steps in the days leading up to the switch, you can minimize the effects and protect your health.

Gradual Bedtime Shift

The easiest way to get ready for the change to Daylight Saving Time is to go to bed earlier than usual in three or four evenings before the shift. Move your bedtime up by 15 to 20 minutes each night. For example:

• Thursday, go to bed 20 minutes earlier than usual
• Friday, go to bed 40 minutes earlier than usual
• Saturday, go to bed 60 minutes earlier than usual

Along with going to bed earlier, get up earlier than usual the next day. By spreading the change out over several days, you’ll help your body make the transition gradually, so it will be better prepared for the loss of an hour Sunday morning.

Other Steps to Take

Here are some other things you can do to ease the shift to Daylight Saving Time:

• Eat dinner earlier so that your body will be ready for the earlier-than-usual bedtime. Avoid spicy or fatty foods that may cause indigestion or keep you awake.
• Cut back on alcohol and caffeine in the days before the time change to help your body make the adjustment.
• Reduce screen time before bed because using screens can stimulate your brain and interfere with sleep. Don’t use a mobile device in the last hour before bed.
• Exercise more to help you sleep better. Exercising outdoors in sunlight is especially beneficial. However, avoid exercising too closely to bedtime, because that can delay sleep.
• Get morning sunlight by going outside soon after you wake up. If that’s not possible, sit near a sunlit window or use a light therapy lamp that mimics sunlight. Early morning light helps reset the circadian rhythm.
• Set your clocks forward Saturday night before going to bed to help your mind adjust to Daylight Saving Time. It also helps ensure you’ll get up at the right time Sunday morning. Mobile phones, computers, and other smart devices will change the time automatically.

Embrace Spring

Changing to Daylight Saving Time is one of the first signs of spring. By the end of March, the sun will rise before 6:30 a.m. and set after 7 p.m. in Vermont. That extra daylight, and the higher sun in the sky, ushers in warmer temperatures and helps erase winter’s snow from our landscape.

As the days grow longer, you’ll have more time to get outside and enjoy activities like hiking, walking, and biking. To help you embrace spring, check out this blog post for ways to stay active during mud season.