Tips to Survive Daylight Saving Time’s Spring Forward

Getting up an hour earlier than expected is rough, but here are some tips to survive Daylight Saving Time (DST).

It might just be one hour of sleep, but for many, those are 60 minutes of precious snoozing that can make a Monday somewhat tolerable.

At 2:00 a.m. Sunday, everyone’s clocks will skip an hour and go right to 3:00 a.m. Well, everyone except Hawaii, Arizona, Guam, Puerto Rico, American Samoa and the Virgin Islands since those areas do not observe DST.

When nightly sleep gets messed up, it can cause just about anyone to feel irritable, sleepy, and/or hungry.

The Santa Barbara County Department of Behavioral Wellness is raising awareness to the benefits of sleep on our mental health and the impact it has on how we feel and perform daily. The 2024 Sleep Awareness Week will take place March 10-16, and calls to action the importance of sleep to health and well-being.

According to the American Academy of Sleep Medicine, the transition into and out of Daylight Saving Time increases the risk of sleep disruption, mood disorders, and suicide. Another study found that the transition to standard time increases the number of depressive episodes by 11%.

A possible explanation is that time change disrupts our circadian rhythms. That is our body’s internal clock that runs on a 24-hour cycle. One of the most important circadian rhythms is the sleep-wake cycle, which influences when we feel tired, fall asleep and wake up. Another impact is the alteration in our normal pattern of daylight exposure.

So, a one-hour change disruption in this cycle can have a serious impact on mood and even increase our anxiety. The shift to daylight saving time in March, in particular, can lead to reduced sleep quantity and quality of our overall mental health.

To avoid the adult temper tantrums, try these tips to get your body’s schedule back on track.

1. SOAK UP THE SUN

When the rain clouds clear from our recent storm, try walking outside or sitting near an open window where the sun can reach you. Light exposure is supposed to help regulate our internal clocks and sleep-wake cycle. The sooner you get near the sun, the more alert you’ll feel early in the day and hopefully more sleepy by nightfall.

2. UNPLUG BEFORE BED

It’s no secret that computer and television screens can affect sleep. The blue and white lights cause a part of our brain to react in a way that’s not conducive to sleepy time. Shutting off electronics can let your brain relax and slow down.

3. EXERCISE

This seems to be the answer to just about everything, but it’s supposed to work. Especially if you keep your routine to the same time frame.

4. AVOID THE BOOZE

Boo, no fun. Even though a glass of wine or two may make you feel more sleepy, it can actually prevent you from achieving that deep sleep your body is craving. Don’t worry, this is just for the next few days while your body adjusts.

5. STICK TO YOUR SCHEDULE

This is boring but scientists say it works. So… try not to sleep in, keep getting up at the same time and going to bed at the same time, and apparently within a few days to a week, you’ll be back to feeling normal again.

Good luck edhatters and we’ll see you bright and early at the coffee shop on Monday morning.

DST LEGISLATION UPDATE

If there’s one thing Americans of all political parties can agree on, it’s that DST is a bummer. But why haven’t lawmakers put down their respective swords and gotten something done? Well it seems like there’s a bit more momentum lately.

In 2018 Sen. Marco Rubio introduced legislation that would make DST permanent. The Sunshine Protection Act passed unanimously in the Senate, but the bill stalled in the House. The Senator continues to reintroduce the bill almost every year, but there’s been no progress thus far.

Another option is if a state or local government were to formally request the U.S. Secretary of Transportation with “detailed information” as to why the change “would serve the convenience of commerce,” according to TIME Magazine.

As of 2024, there are two bills pending in California to repeal Daylight Saving Time in the state and the provisions regarding the legislature’s authority to amend provisions of Prop. 7 by a 2/3 vote. This would requires the state and political subdivisions to observe year-round standard time. We’ll keep an eye on these bills.

Additionally, the National Sleep Foundation (NSF) will hold a Congressional Briefing on sleep health and mental health on Wednesday, March 13. In this briefing, members of Congress, staff, and interested stakeholders will hear from a multidisciplinary expert panel about the association between sleep health and mental health, plus discuss opportunities to effect positive change while Congress works towards comprehensive mental health legislation.

While there seems to be slight momentum twice a year, it appears unlikely that any real change will happen soon.