Feeling the Effects of the Time Change? We Asked Experts How to Get Back on Track
The clocks have sprung forward, and while the extra daylight is welcome, losing an hour of sleep can leave you groggy and irritable. Daylight Saving Time (DST) disrupts our circadian rhythms, impacting sleep, mood, and productivity. We spoke to sleep specialists, nutritionists, and wellness coaches for actionable tips to help you adjust faster.
Why the Time Change Disrupts Your Sleep
Your body runs on a 24-hour internal clock (circadian rhythm) that regulates sleep, hormones, and digestion. Dr. Priya Sharma, neurologist and sleep specialist, explains:
“Even a one-hour shift can disrupt melatonin production, causing short-term insomnia, daytime fatigue, and mood swings.”
A 2023 Indian Journal of Sleep Medicine study found 65% of people experience sleep issues after DST. Those most affected include:
– Children
– Older adults
– People with existing sleep disorders
5 Expert-Backed Tips to Reset Your Sleep Schedule
1. Adjust Gradually (Before & After the Time Change)
Dr. Rajeev Mehta, sleep therapist, recommends:
– Shift bedtime 15-20 minutes earlier in the days before DST.
– If you didn’t prepare, stick to a strict sleep schedule now to recalibrate.
2. Use Light to Reset Your Internal Clock
- Get 30 minutes of morning sunlight to suppress melatonin.
- If it’s cloudy, try a light therapy lamp (10,000 lux for 20-30 minutes).
3. Avoid Blue Light Before Bed
Phones and TVs emit blue light, which delays melatonin release. Nutritionist Riya Kapoor suggests:
– Digital sunset 1 hour before bed—swap screens for books, meditation, or gentle stretches.
4. Optimize Your Diet for Better Sleep
- Avoid: Heavy meals, caffeine (after 2 PM), and excess fluids before bed.
- Try: Sleep-friendly snacks like almonds, bananas, or warm milk (rich in tryptophan and magnesium).
5. Create a Sleep-Friendly Bedroom
Wellness coach Ananya Reddy recommends:
– Temperature: 18–22°C (cooler rooms promote deeper sleep).
– Darkness: Blackout curtains to block early sunlight.
– Quiet: White noise machines or earplugs if needed.
When to See a Doctor
Most people adjust within a week, but if you experience:
– Insomnia lasting over 2 weeks
– Excessive daytime sleepiness
Consult a sleep specialist—it could signal an underlying disorder.
Final Thoughts
With consistent sleep routines, light exposure, and mindful habits, you can minimize DST’s effects. As Dr. Mehta says:
“Your body thrives on routine—give it the right cues, and it’ll reward you with restful sleep.”
Pro Tip: A short 20-minute nap can help, but avoid napping after 3 PM to prevent nighttime disruptions.
How are you adjusting to the time change? Share your best tips below!
— Team NextMinuteNews
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