Easy daylight saving time hacks to protect your sleep

Daylight saving time doesn’t have to mess with your sleep

Daylight saving time has a way of making even well-rested people feel like they’ve pulled an accidental all-nighter.

Sleep experts say the disruption happens because your internal body clock — your circadian rhythm — doesn’t adjust instantly. Losing an hour of sleep can throw off everything from alertness to mood, which is why many people spend the first week after the time change dragging themselves through the day.

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There are some habits that can help your body adapt faster:

1. Gradually shift your schedule beforehand. Try going to bed 15 to 20 minutes earlier each night in the days leading up to the clock change, and waking up 15 to 20 minutes earlier so your body can adjust gradually.
2. Get morning light exposure. Morning sunlight tells your brain it’s time to be alert and active, so even a short walk or a few minutes on the porch can help your body clock adapt faster to the new schedule. Experts recommend getting outside within 30 to 60 minutes of waking up during the days after the time change.
3. Limit evening electronics. Phones, tablets and laptops emit blue light that can delay the release of melatonin, the hormone that signals your body it’s time to sleep.
4. Curb alcohol and caffeine. Caffeine later in the day can make it harder to fall asleep earlier, while alcohol may disrupt sleep quality even if it initially makes you feel drowsy. 
5. Avoid compensating with naps or sleeping in. Sleeping late or taking long naps may feel helpful in the moment, but it can make it harder for your body to adjust.

In this article: Hatch Restore 3 Sunrise Alarm Clock, Recess Mood Powder and livho High-Tech Blue Light Glasses

And when all else fails, shop for daylight saving time reinforcements, like the ones below.

Things you can buy to help manage daylight saving time

Hatch Restore 3 Sunrise Alarm Clock

The Hatch Restore 3 combines a sunrise alarm clock, smart light and sound machine for a screen-free bedtime routine. The gradual light feature can mimic natural sunrise, helping make earlier wake-ups feel less abrupt.

Recess Mood Powder

This powdered supplement blends magnesium L-threonate, L-theanine, passion flower and electrolytes to support relaxation and calm. Mix it into water or an evening drink like tea as part of a wind-down routine before bedtime.

livho High-Tech Blue Light Glasses

These blue light-blocking glasses are designed to reduce exposure from computers, phones and other screens. By filtering blue light, they can help minimize eye strain and support healthier sleep patterns when using devices in the evening.

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Homedics SoundSleep White Noise Machine

This compact white noise machine includes six relaxing nature sounds and an auto-off timer. Its portable size makes it easy to place on a nightstand or bring while traveling to keep your routine consistent.

ChrisDowa Grommet Blackout Curtains for Bedroom and Living Room - 2 Panels

These thermal-insulated blackout curtains are designed to block outside light and darken a room, helping maintain a sleep-friendly environment when sunrise arrives earlier during daylight saving time.

Sensate Relaxation Device

The Sensate relaxation device uses sound therapy and gentle vibrations to promote calm. Place it on your chest during relaxation sessions to help reduce stress and support a more relaxed state before bedtime.

"All Good People Here: A Novel" by Ashley Flowers

A quiet wind-down activity can make a big difference before bed. This New York Times bestseller by Ashley Flowers offers a screen-free way to relax in the evening, which can help your brain transition into sleep mode more easily.

SNOOZ Go - Portable Travel Sound Machine

The SNOOZ Go offers multiple sound options, including fan noise, pink noise and white noise. It’s rechargeable and compact, making it easy to keep a consistent nighttime routine, even on the go.

Natural Vitality Calm Magnesium Gummies

These raspberry-lemon flavored magnesium gummies provide 330 milligrams of magnesium per serving. Magnesium is commonly used as a supplement to support relaxation and better sleep.

Prices listed reflect time and date of publication and are subject to change.

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