How to Adjust Your Sleep for Daylight Savings: Expert Tips

How to Adjust Your Sleep for Daylight Savings: Expert Tips

Daylight savings can affect everyone differently. Some people might have one rough morning while some may feel its effects for days. Others might have no trouble at all (we’re jealous). If you find yourself dreading the time change, keep reading — we’ve got 6 tips to make it a little easier on your body and brain this time around.

1. Try Melatonin

Melatonin is a hormone your brain produces — sometimes called “a signal of darkness” — to help regulate your natural sleep-wake cycle. It’s released later in the day in preparation for sleep, peaks in the middle of the night, and then gradually decreases to help you wake up with the sun. 

The time change can interrupt your circadian rhythm, making it harder to fall asleep on time. Many people find that temporarily taking a modest melatonin supplement roughly 30 minutes before bed can help them stay on track during the daylight savings transition. Melatonin is not a sedative and isn’t habit-forming. 

2. Maximize Your Morning Light

Natural light helps regulate your circadian rhythm. Getting outside in the morning or letting sunlight into your windows upon waking helps signal to your body that it’s time to start the day. Some research shows that the morning sun can also help you sleep better that evening.

While some people enjoy going for a sunrise walk, others like having their coffee by a bright window. If you don’t live in an area that regularly gets sun in the morning, you could also consider a light therapy lamp, which is made to provide artificial sunlight to support mood and alertness. 

3. Avoid Caffeine Late in the Day

Caffeine can be a great tool for helping you wake up and focus in the morning, especially during daylight savings, but it’s best to avoid it after noon. Consider decaffeinated beverages in the afternoon and evening instead, especially if you find that you have a high caffeine sensitivity (everyone is different). 

Why? The half-life of caffeine is 3-7 hours in adults, so expect some of it to remain in your system for 6-14 hours after you consume it. Drinking it too late in the day can make it harder to fall asleep at night. 

4. Limit Evening Screen Time

The blue light emitted by phones, computers, and other screens can suppress melatonin production, making it harder to fall asleep at night. As daylight savings time shifts your schedule, it’s even more important to reduce screen time before bed to help your body recognize when it’s time to sleep. 

Try to avoid screens at least an hour before bed, and instead, engage in calming activities such as reading, listening to a podcast, stretching, or doing mind exercises like a crossword puzzle.

5. Gradually Shift Your Sleep Schedule

If you tend to be sensitive to the time change, try to reduce how much it affects you by preparing your body a few days in advance. For instance, in the week before daylight savings time, start to shift your sleep-wake pattern by going to bed 10-15 minutes earlier or later (depending on which way the time change is going).

6. Try a Sleep Support Supplement

Sometimes a supplement formulated to aid your sleep cycle can be helpful, especially during transitional seasons like daylight savings. 

Naturelo Sleep Support with Chamomile, Valerian, & Melatonin is a plant-based formula with algae magnesium, valerian root, chamomile, passion flower, lemon balm, and hops to help you fall asleep naturally, stay asleep through the night, and wake up rested.*

Interested in other supplements to support relaxation and a restful night of sleep? Find the whole line here. 

Sources

  1. Pevet P, Challet E, Felder-Schmittbuhl MP. Melatonin and the circadian system: Keys for health with a focus on sleep. Handb Clin Neurol. 2021;179:331-343. doi:10.1016/B978-0-12-819975-6.00021-2
  2. Anderson AR, Ostermiller L, Lastrapes M, Hales L. Does sunlight exposure predict next-night sleep? A daily diary study among U.S. adults. J Health Psychol. Published online July 30, 2024. doi:10.1177/13591053241262643
  3. Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017;8:80. Published 2017 May 26. doi:10.3389/fpsyt.2017.00080
  4. Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol. 2022;13:943108. Published 2022 Aug 16. doi:10.3389/fphys.2022.943108

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