3 Ways To Adjust To the Time Change & Get Your Sleep Schedule Back On Track

Aside from on night less of sleep, Daylight Savings is far more exciting than it is unfortunate – bringing with it grilling out with fam and friends during the week, and late night pool parties on the weekends. There’s so much to look forward to with the time change! I think a few of us can agree it’s worth it to lose an hour of sleep and gain some fun in the sun.

As much as I prefer the sun going down late in the day, losing that precious hour of sleep can throw us way off. One hour may not seem like much, but even this minor disruption can mess with our circadian rhythm (turns out our bodies are made to sleep according to the sun’s movements and not man-made clocks . . . go figure), resulting in fewer Zs. It can take up to a week for our bodies to adjust to the time change, according to Harvard Health. And with that, we can become irritable and have a complete lack of focus.

This adjustment period demands some serious coping skills to not feel like you’ve fallen into a deep hole of Mercury Retrograde! So to help you get some good-quality slumber, read up on these tips on how to maximize sleep quality to wake up with more of a spring in your step!

To make a seamless transition into the savings of daylight, adhere to the following tips.

3 Ways To Get Your Sleep Schedule Back On Track

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Be Consistent With Your Routine

Avoid falling into a groggy state by sticking to a sleep schedule. The older you get, the harder it is for your body to bounce back.

Dr. Robert Oexman, Director of the Sleep to Live Institute tells Bustle, “Consistency is key. Once our clocks switch, it is important to maintain the same bedtime routine. You don’t want to stay up an hour later because you’re not tired. Keeping a routine will allow your body to adjust easier and quicker.”

Drink some sleepy time tea, take a melatonin or Advil PM in order to get your sleep schedule back on track. Dr. Joseph Krainnin, founder and president of Singular Sleep, LLC and chief medical expert for SoClean.com, says, “Strategic use of small amounts of melatonin [contribute to a better night’s sleep]. Take .5 mg or less four to five hours before bedtime to help you fall asleep earlier.”

Test Different Solutions To Battle Exhaustion

  1. Hydrate: If you don’t already know that water is basically a miracle elixir that solves all your problems, it’s about time you learn. If you’re feeling groggy, reach for a glass of water before grabbing another coffee. Aside from an out-of-whack sleep schedule, dehydration can cause fatigue and a decrease in your concentration. So down some water when you start feeling a little out of it.
  2. Eat Energy-Boosting Food: Brown rice, sweet potatoes, honey, bananas, oranges – all of these have been proven to give you a natural energy kick in various ways! Don’t reach for an energy bar or candy; pack a healthy snack instead.
  3. Get Some Sun: If you can, soak up some sunshine for 15 to 20 minutes. Vitamin D, which you can absorb by spending time outside, can help reduce daytime sleepiness. A quick walk outside to soak up the sunlight and feel the cool breeze on your face is sometimes all you need for an extra energy boost. Just make sure to wear sunscreen!
  4. Take A Power Nap: If you have the opportunity, taking a 15 or 20 minute power nap can reduce feelings of fatigue as well as improve memory and your ability to problem solve. Basically, power naps are the bomb and there’s a reason everyone loves naps. Just don’t nap for more than half an hour, otherwise you risk waking up even groggier than you were before!

Set Up A Sleep Haven

Sleep is vital to your well-being. Not getting enough shut-eye wreaks havoc on your body, your mental state and your emotions. And while there are a number of bad habits that might be harming your precious rest, one of the simplest ways to get more sleep is to make your bed something that you can’t wait to climb into – and then never want to leave!

It’s no secret that high-quality linens come with a high price tag, but thankfully with the warmer months coming our way, one single sheet set will do the trick. After doing a little research, I recommend sheets from Peacock Alley, a game-changing brand of bedding basics and they’re a more wallet-friendly option. Also be sure to monitor the temperature in your room – “you want to have a cool sleeping environment,” Dr. Oexman says.

And, as you’ve likely heard a million times before, electronics are a big no-no in the bedroom. Keep your electronics out of the bedroom; not just for the time change, but monitor your phone usage in the bedroom year round.

Create a sleep haven you actually want to crawl into! And be sure to reserve your bedroom for sleep and sex only. The more you do in your bed (like work or even just surfing the web), the less likely you are to associate your bed with sleep. This is a hard one for me, but actually sitting in a desk or the living room instead of my bed makes a huge difference.

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