This weekend, Canadians will lose an hour of sleep as the country switches to daylight saving time on Sunday, March 9. The clocks will spring forward at 2 a.m. to 3 a.m., which means adjusting our schedules by an hour. While this shift can disrupt your routine, there are ways to minimize the negative effects, especially when it comes to sleep.
How Daylight Saving Time Affects Sleep
The time change might seem like a small adjustment, but losing that extra hour can have a significant impact on individuals, particularly those already struggling with sleep deprivation. According to Emily Paris, a psychotherapist based in Ontario, “This time of year, because we’re losing an hour of sleep, it really can have an impact on individuals, especially those who are sleep deprived.” Paris, who specializes in sleep health at Haleo, a virtual clinic, explained that nearly 50% of Canadians suffer from some form of sleep disorder, making the transition more challenging for many.
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5 Tips to Manage the Sleep Impact of Daylight Saving Time
To help minimize the effects of the time change and ensure a smoother transition, Paris shared five practical tips that anyone can use to improve their sleep around the time change.
1. Get Enough Sleep Beforehand
Paris emphasizes the importance of preparing your body for the change by getting enough restorative sleep in the days leading up to the time shift. “Getting full, restorative nights of sleep will help mitigate some of the negative effects of the time change,” she says. This is good advice not only for the transition but also as part of a healthy sleep routine year-round.
2. Transition Gradually
Rather than waiting for the day of the time change, Paris suggests gradually adjusting your sleep schedule. Begin by shifting your bedtime earlier by 15 to 30 minutes each night for the two to four days before the time change. “This can help meet you in the middle of that hour and get you on the right timeline,” she explains. This simple shift allows your body to adjust more easily rather than making a sudden one-hour jump.
3. Maximize Morning Light Exposure
Our biological clocks, or Circadian rhythms, are heavily influenced by exposure to light. Paris recommends maximizing your exposure to natural light in the morning, particularly right after waking up. “Regular exposure to daylight helps regulate our biological clocks,” she explains. Morning sunlight helps signal to your body that it’s time to wake up, making it easier to adjust to the new time. Paris advises that aligning your sleep patterns with the natural light cycle is beneficial not only during the time change but also throughout the year.
4. Take Short, Strategic Naps
While you might feel more tired than usual after the time change, short naps can help recharge your energy without interfering with nighttime sleep. Paris suggests a 20-minute nap, ideally between noon and 3 p.m., which is the most optimal window in your Circadian rhythm for resting. If you need a slightly longer nap, 30 to 45 minutes is fine, but anything longer could affect your ability to sleep at night. “We just want to avoid long naps or naps too late in the day,” says Paris. Setting an alarm can help ensure you don’t oversleep.
5. Longer Naps for Shift Workers
For those who work night shifts or have atypical schedules, the time change can be especially tough. Paris advises shift workers to take a longer nap before their shift begins—anywhere from one to two hours. If possible, taking a 20-minute nap during the shift (perhaps during a meal break) can also help stave off fatigue.
Tips for Families with Children
Children are particularly sensitive to the effects of daylight saving time due to their developing Circadian rhythms. Paris has some tips specifically for families with young ones:
- Gradual Transition: Instead of making the jump all at once, ease your children into the new schedule by putting them to bed 15 minutes earlier each night leading up to the time change. Once they’re adjusted to the first change, continue the process until they’re fully acclimated to the new time.
- Ensure Proper Sleep: Just like adults, children need enough sleep in the days before the transition. Ensuring they are well-rested will help them adapt more easily.
- Morning Light Exposure: Just like for adults, morning sunlight helps children’s biological clocks. Make sure they’re getting exposure to natural light soon after they wake up.
- Manage Daytime Fatigue with Naps: Children may also feel more tired after the time change, so it’s essential to help them manage daytime fatigue with short naps.
- Maintain a Consistent Routine: Consistency is key for kids. Keeping a stable bedtime and wake-up time throughout the week can make a big difference in how well they adjust to the time change.
By following these simple steps, both adults and children can better cope with the disruption caused by daylight saving time. Whether it’s gradually adjusting your bedtime, maximizing light exposure, or taking strategic naps, these tips can make the transition smoother and help you maintain a healthy sleep schedule throughout the year.
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