As Canada gears up to spring forward this weekend with the start of Daylight Saving Time (DST) on Sunday, March 9, many of us will face the challenge of losing an hour of sleep. While this seasonal change may seem like a small adjustment, it can have a significant impact on sleep quality, especially for those who are already sleep-deprived.
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What Time Does Daylight Saving Time Start?
At 2 a.m. on Sunday, March 9, our clocks will move forward one hour, shifting to 3 a.m. While this change is a standard part of the year’s routine, it can be tough on our bodies as we lose precious sleep. According to Emily Paris, a psychotherapist at Haleo, a virtual clinic specializing in sleep health, the time change can exacerbate sleep issues, with about half of Canadians struggling with some form of sleep disorder.
How to Minimize the Impact of Daylight Saving Time on Your Sleep
Paris offers a variety of practical tips to help Canadians ease into the time change and get the rest they need. Here are five strategies to prepare both before and after the time shift:
1. Get Enough Sleep in the Days Leading Up to the Change
The best way to combat the loss of sleep is to make sure you’re well-rested before the time change. Paris emphasizes the importance of getting full, restorative sleep in the days leading up to the time shift. A few nights of good sleep can help reduce the negative effects of losing an hour and give your body a head start on adjusting.
2. Transition Gradually
Instead of suddenly trying to adjust to the new time, Paris suggests easing into the change by gradually shifting your bedtime earlier by 15 to 30 minutes over the two to four days before DST begins. This gradual adjustment helps your body acclimate more smoothly and reduces the shock of the one-hour shift.
3. Maximize Light Exposure
Exposure to natural light plays a crucial role in regulating your body’s biological clock. Paris explains that the Circadian rhythm is strongly influenced by light, so getting plenty of daylight in the morning can help reset your internal clock and make the transition to daylight saving time easier. She encourages starting each day by soaking up sunlight, which will also help maintain a healthy sleep routine year-round.
4. Take Short, Strategic Naps
In the days following the time change, you may feel sleepy or drowsy during the day. Paris says this is normal, and a 20-minute nap can provide a helpful energy boost. Naps should be kept short—ideally between 20 and 45 minutes—and taken between noon and 3 p.m. Napping too late in the day can interfere with your ability to fall asleep the following night, so make sure to set an alarm to avoid oversleeping.
5. Longer Naps for Shift Workers
For shift workers who have irregular sleep schedules, longer naps might be necessary to help cope with the time change. Paris recommends taking a nap of one to two hours before starting a shift, and if possible, sneaking in a short 20-minute nap during the shift to stay alert.
Tips for Families with Children
Children, especially younger ones with developing Circadian rhythms, can be more sensitive to the time change. Paris has several recommendations for parents to help their kids adjust:
- Gradually shift bedtimes by 15 minutes earlier each night until kids are fully adjusted to the new time.
- Ensure children are well-rested before the time change, with plenty of sleep in the days leading up to DST.
- Make sure kids get exposure to morning light to help regulate their sleep-wake cycles.
- Manage daytime fatigue with short naps if needed, especially for younger children.
- Stick to a consistent routine, with kids going to bed and waking up at the same time each day to help stabilize their sleep patterns.
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Final Thoughts
Adjusting to daylight saving time can be a challenge for many, but with the right strategies, you can make the transition smoother and minimize the negative effects of lost sleep. From gradually adjusting your schedule to ensuring adequate light exposure and rest, these expert tips will help you adapt more easily. Whether you’re managing your own sleep or helping your family cope, these simple strategies can ensure a more restful spring season.