Losing Sleep Over Daylight Saving? Here's How to Spring Forward Without Falling Behind

Hey there, Utah! It's that time of year again when we "spring forward" and collectively groan about losing an hour of sleep. But let's face it, the time change isn't just about feeling groggy for a day or two. It can throw off our entire rhythm and leave us feeling out of whack for weeks. So, let's talk about how to navigate this temporal speedbump like a pro.

Why the Time Change Hits So Hard Our bodies run on an internal clock (circadian rhythm), and even a small disruption can affect our sleep, mood, and energy levels. Plus, here in Utah, we're already dealing with seasonal changes that can impact our mental health.

10 Ways to Ace the Time Change (and the Season Shift)

1. Ease Into It Don't wait until Sunday to adjust your schedule.

Try this: Start shifting your sleep and wake times by 15 minutes each day in the days leading up to the change. By the time Sunday rolls around, you'll be halfway there.

1. Stick to a Sleep Schedule Consistency is key when it comes to quality sleep.

Try this: Set a consistent bedtime and wake-up time, even on weekends. Your body will thank you.

1. Create a Bedtime Ritual Signal to your body that it's time to wind down.

Try this: Develop a relaxing pre-bed routine. Maybe it's reading a book, doing some gentle yoga, or sipping herbal tea while gazing at the Salt Lake Valley lights.

1. Embrace the Morning Light Light exposure helps regulate your body clock.

Try this: Get outside early in the day. Take a morning walk around Liberty Park or have your coffee on the porch.

1. Watch Your Diet What you eat and drink can affect your sleep quality.

Try this: Cut off caffeine by 2 pm and avoid heavy meals close to bedtime. Maybe swap that evening coffee at Publik for a calming chamomile tea.

1. Get Moving Exercise can help regulate your body clock and improve sleep quality.

Try this: Aim for at least 30 minutes of movement daily, but not too close to bedtime. An evening bike ride on the Jordan River Parkway could be perfect.

1. Tech Curfew The blue light from screens can interfere with your sleep hormones.

Try this: Set a "screens off" time at least an hour before bed. Use that time to connect with family, read, or practice relaxation techniques.

1. Nap Smart If you need a nap, keep it short and early.

Try this: Limit naps to 20-30 minutes and avoid napping after 3 pm. A quick power nap can be refreshing without disrupting your night sleep.

1. Be Patient with Yourself It can take a few days to a week to fully adjust.

Try this: Cut yourself some slack if you're feeling off. Maybe ease up on commitments for the first week after the time change.

1. Make the Most of Longer Days Focus on the positives of more daylight.

Try this: Plan some after-work activities to enjoy the extra light. Maybe an evening hike in Millcreek Canyon or a twilight picnic at Sugarhouse Park.

Remember, the time change is temporary, and you will adjust. If you find yourself really struggling with sleep or mood issues, don't hesitate to reach out for help. Sometimes, the time change can uncover underlying sleep or mood disorders that deserve attention.

[Call to Action: Having a hard time adjusting to the time change or seasonal shift? Let's talk about it. Schedule a session and we'll work on strategies to help you sleep better and feel more energized.]