A few simple tips to help your body adjust Preparing for daylight saving time

Preparing for daylight saving time
A few simple habits to help your body adjust

As a mom of a teenager and twin kindergarteners, sleep in our household already requires a bit of strategy. Add in one less hour for daylight saving time, and I decided this year I wanted to get ahead of the game instead of scrambling after everyone is already overtired. So as we prepare for the clocks to spring ahead on Sunday, March 8, most of us will lose an hour of sleep. And even an hour shift can leave many of us feeling foggy, more irritable and out of sync for several days.

The good news is that small, science-supported habits can make the transition much smoother. Instead of pushing through the grogginess, we can gently guide our body clocks into the new rhythm.

Here are five tips that can help.

1. Start shifting your schedule a few days early

Our circadian rhythm, the internal clock that regulates sleep and wakefulness, responds best to gradual change.

Three or four days before the time change, try moving bedtime and wake time about 10 to 15 minutes earlier each day. This small adjustment helps your brain recalibrate slowly rather than all at once.

In families, this can mean starting bedtime routines just a little earlier each night so the shift feels almost invisible.

2. Get morning light as soon as you wake up

Light is the strongest signal your brain receives about what time it is. Morning sunlight tells your body to stop producing melatonin and start the day.

After the clock change, try spending 10 to 20 minutes outside in the morning, even if it is cloudy. A short walk, a cup of coffee on the porch or standing near a bright window can help reset your body clock faster.

For kids, even a few minutes outside before school can make a difference.

3. Create a clear wind-down ritual at night

Our brains need cues that the day is ending. Without them, we stay mentally switched on long after we intend to sleep.

Choose a simple wind-down routine about 30 to 60 minutes before bed. Dim the lights, turn off stimulating screens, read, stretch or take a warm shower.

These signals tell your nervous system it is safe to shift into rest mode.

4. Be strategic with caffeine and naps

When we feel tired from the time shift, it is tempting to rely on an extra jolt of caffeine or long naps. Unfortunately, both can make nighttime sleep harder.

A helpful guideline is to stop caffeine by early afternoon, keep naps under about 20 minutes and avoid them late in the day.

This helps preserve the natural sleep pressure that makes it easier to fall asleep at night.

5. Protect your evening light environment

Just as morning light wakes us up, evening light can keep us alert. Bright overhead lights and screens send signals to the brain that it is still daytime.

After sunset, try softer lighting instead. Lamps, warmer bulbs, or dimmed lights can help your body prepare for sleep. If you are using devices at night, consider turning on night mode. A darker evening environment helps melatonin rise at the right time.

A few small adjustments before daylight saving time can help your internal clock shift more smoothly, leaving you (and maybe the big and little people you live with) feeling more rested as the new schedule begins.