According to a February survey conducted by the Better Sleep Council, the “spring ahead” to daylight saving time March 10 at 2 a.m., will have severe impacts on a lot of us. From feeling tired, grouchy or forgetful, 61% of participants said they suffer a variety of ill effects the Monday after resetting their clocks. Younger adults and women are especially susceptible to feelings of fatigue and moodiness that can last from days to a week or more.
The study, conducted among 1,038 adults aged 21 and older, confirmed what experts have been saying for years—that the loss of one hour of sleep can have a serious impact on health and well being. Sixty-seven percent of female respondents and 54% of men reported feeling affected by the time change.
Age is an important factor with a full 71% of those under age 34 reporting feeling affected, compared to 59% of respondents in the 34-55 age group and 44% of those 55 and older. Thirty-four percent said their mood is affected by the start of daylight saving time—to the extent that some folks report being “much less pleasant to be around.” Young adults were far more likely to report an effect on mood (47%), with 43% of them requiring a week or more to “get back to normal” after resetting the clock.
In addition to feeling grouchy and tired, previously published research from the U.S. Centers for Disease Control shows that the sleep deprived underperform at work and in school and are more likely to suffer an injury on the job or to be involved in a driving accident.
The BSC offers these tips for overcoming “spring ahead” sleepiness and making the upcoming time change—and every other morning—safer and easier:
- Gradually transition into the time change—To minimize the impact of the switch to daylight saving time make gradual adjustments. Go to bed 15 minutes earlier starting several days before the change.
- Sleepy? Take a quick nap—If you feel sleepy after the change take a short 20-minute nap in the afternoon.
- Commit to getting seven to eight hours of sleep—Work backward from your wake time and commit to getting at least seven hours of sleep every night.
- Keep regular sleep hours—Make sleep a priority by keeping consistent sleep and wake schedules—even on weekends.
- Exercise during the day—Even moderate exercise such as walking can help you sleep better, but don’t work out within two hours of bedtime.
- Avoid caffeine and alcohol before bed—Alcohol and caffeine interfere with sleep. Smokers should also avoid tobacco before bed.
- Eat light at night—Finish eating at least two to three hours before bed. Eating too close to bedtime can interfere with sleep quality.
- Relax before bed—Create a bedtime ritual that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath or shower.
- Create a sleep sanctuary—Transform your room into a haven of comfort and relaxation. Make sure your room is cool, quiet and free of distraction for the best possible sleep.
- Evaluate your mattress and pillows—Evaluate your mattress and pillows for proper comfort and support. If your mattress is seven years old or older, it may be time for a new one. In general, pillows should be replaced every year.
