Ready to ‘spring forward’ on March 9th? More sun, more light... It looks like spring is finally here! That being said, before celebrating, remember that although we're only moving the clock forward by one hour, this small change can disrupt our sleep - and that of our children’s - and affect our mood.
Our bodies are like clocks, and regulate our sleep and metabolism. So when the time changes, our whole rhythm can be thrown off course. Our circadian and sleep rhythms need a little time to adjust to get back on track. And since time change can disrupt our sleep patterns for 5 to 7 days, start thinking about it a week in advance!
Here are 5 tips to help you get through this transition with your energy and mood intact. Let's wake the tips up!
To avoid feeling tired and having mood swings when "losing an hour" to daylight saving time, start adjusting your sleep schedule a few days in advance. By going to bed a little earlier in the days leading up to the time change, you allow your body to adapt smoothly to the new routine. For example, try going to bed 10 to 15 minutes earlier every night for a few days.
This helps to prepare your biological clock, regulate your melatonin and reduce the shock of the sudden adjustment.
Natural light plays a key role in regulating our circadian rhythm. That said, after springing the clock forward, it's essential to leave plenty of room for natural light to reset our internal clock. Spending time in daylight in the days following the time change helps our bodies readjust to this new timing between light and darkness.
Natural light is a real booster, even on cloudy days. It is much more powerful than artificial neon light. So let's get out and leave our sunglasses at home! As soon as our eyes absorb the light, cells in our retina tell our brain to stop producing melatonin, the sleep hormone. Is it too cold to go out? Not to worry: just open the curtains, sit by a window and let in a good dose of daylight.
Having good sleeping habits and a sleep-friendly environment makes it easier to get a regular night's sleep. Establishing or reinforcing your sleep routine can really make a difference, especially when changing time. Here are a few things to consider:
If you're feeling particularly tired after the time change, a power nap can make a big difference. Keep it short (20 minutes max) to give your energy a boost and avoid post-nap drowsiness when you wake up. The important thing is not to oversleep, otherwise you risk upsetting your sleep routine and having trouble falling asleep at night!
In the days before moving the clock forward, try to eat at the same time each day, or even a little earlier. To help you adapt, start eating 15 minutes earlier for a few days.
Our sleep and eating habits are closely linked. Avoid overeating, and if hunger strikes between meals, it is best to choose snacks rich in protein rather than carbs. This advice is useful on a day-to-day basis, but even more important at the change of time.
Fruit with peanut butter, veggies and hummus, or cheese and crackers are excellent options!
All in all, there's no need to panic about the time change! With a little organisation, you will get through this transition without losing any of your energy, and be ready to welcome spring in full form!
Bonjour-santé is here for you
Need a little more help with your sleep? Bonjour-santé offers its members two services to help them in their quest for better sleep.
Through the Bonjour-santé membership, members have unlimited access to our team of nurses who can offer valuable advice and, if needed, refer patients to the right resource.
Members also have access to an exclusive discount on a five- to six-session e-consult program with a certified HALEO therapist to reduce problems such as insomnia, anxiety related to sleep deprivation and nightmares, or to cope with special situations such as the arrival of a new baby or adjusting to an unusual schedule.
