Feeling Unprepared for Daylight Saving Time? This Expert Shares Last-Minute Tips

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I understand the importance of gradually adjusting your bedtime and wake-up time before Daylight Saving Time begins. As someone who often recommends these strategies, I strongly suggest you give it a try.

No, I did not set my alarm to spring forward starting on Sunday. I reached out to Dr. Raj Dasgupta, a pulmonary and sleep medicine specialist at Huntington Heath, for advice on what to do at this late date. Here’s what he recommended.

This conversation has been edited and shortened for easier understanding.

CNN: Daylight Saving Time begins this Sunday at 2 a.m. I haven't done anything to get ready. Is there anything I can do now to help my family adjust more smoothly?

Don't worry, you're not alone in feeling confused about whether to "spring forward or fall back" when adjusting your clocks twice a year. Many people around the world quietly ask themselves this question, almost like a secret mantra, as they struggle to figure out which way to change their microwave clock and frantically search for the manual.

The best way to handle the transition to daylight saving time is to plan ahead. You can minimize the impact of the time change by going to bed 15 or 20 minutes earlier each night for about four nights leading up to the change.

Don't worry, there's a way to minimize the impact of this time change on your body's internal clock, also known as the circadian rhythm, which regulates your sleep and wake cycles. Simply move your clocks ahead by one hour on Saturday and stick to your usual bedtime. You can also start adjusting the timing of your daily activities, like meals, exercise, and medications, on Saturday to help your body adapt to Daylight Saving Time more smoothly.

Young African woman lying fast asleep in her comfortable bed at home in the early morning

Young African woman lying fast asleep in her comfortable bed at home in the early morning

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CNN: I’m happy that the time change is on Sunday. But what should we do on Monday when we have to go back to work and school?

Dasgupta: Let’s focus on Sunday first. After the time change, when your alarm goes off, try to get outside and soak up some early morning sunlight to help you wake up (and also make it easier to fall asleep later). It's a good idea to keep your schedule light on Sunday and Monday to avoid feeling overly tired. If possible, save important meetings or events for later in the week when you've had more time to adjust. It's also best to avoid long drives right after the time change to prevent drowsy driving accidents.

If you're feeling excessively tired or sleepy, especially in the days following the time change, Dr. Dasgupta recommends taking a short nap before 2 p.m. A quick 15 to 20-minute nap can help increase your alertness without leaving you feeling groggy when you wake up. However, it's important to avoid napping too late in the day as it could make it difficult for you to fall asleep at night, further disrupting your sleep schedule.

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CNN: Your plan sounds great, but I know I should improve my "sleep hygiene" to help during the transition. What are some simple things I can do?

Dasgupta: Great question! Although there are many components of healthy sleep hygiene, some of my favorite tips following the transition to Daylight Saving Time are:

Limit or avoid caffeine and alcohol, especially in the afternoon and evening.

Maintain a healthy, balanced diet by avoiding heavy meals and incorporating exercise into your routine, preferably outdoors in the morning sun.

3. Maintaining your new sleep schedule on both weekdays and weekends.

4. Continuing your sleep routine for you and the family as you transition to bed each night.

5. Putting that smart phone away and go “technology free” at least one hour before bedtime.

CNN: Do you have kids? How can you help them adjust to the time change?

I have three young kids - Aiden, Mina, and Sadie. As a parent, I understand the challenges of being sleep deprived. After the time change, I try to be more patient with my children if they are extra cranky. Moving the clock forward can affect their mood, so it's important to be understanding and help them adjust better.

While it's important to focus on your child's sleep, don't forget to take care of yourself too. Make sure you are getting enough rest so you can avoid being overly irritable with your little ones.

One last minute trick that works for me is to wear them out on Monday after the time change. I have three kids and I’m pretty sure on they will be struggling to wake up for school the morning after the time change. However, my wife and I keep them busy throughout the day, especially encouraging them to play outside in order to help them feel tired enough for an earlier bedtime to help reset that circadian rhythm. I also keep our home and particularly their bedroom a bit darker 1 to 2 hours before bedtime.

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CNN: So I can do better before we “fall back” in November, please remind me: How important is sleep?

Dasgupta: Sleep is important to me.

Sleep is essential for overall health and well-being. How you feel during the day is influenced by the quality of your sleep. While you sleep, your body works to support brain function and maintain physical health.

Getting enough sleep is crucial for maintaining optimal health and well-being. Similar to how exercise and a balanced diet are important, adequate sleep can help in preventing various health problems such as heart disease and depression.

Instead of worrying about not being prepared for the time change, try not to stress out. Stress can actually hinder your ability to sleep well. Start focusing on improving your sleep starting tonight or even tomorrow.

Editor's P/S:

The impending Daylight Saving Time transition can be a disruptive force, but it's not too late to take steps to minimize its impact. By gradually adjusting your bedtime and wake-up time, you can help your body acclimate to the change. Additionally, getting enough sunlight, avoiding caffeine and alcohol, and maintaining a regular sleep schedule can further support your circadian rhythm.

For parents, it's important to be patient and understanding with children who may struggle to adjust to the time change. By keeping them active and ensuring they get enough sleep, you can help them reset their circadian rhythm and prevent excessive crankiness. Remember, sleep is essential for overall health and well-being, so prioritizing it during this transition is crucial. The article also emphasizes the importance of being patient and understanding with children during this adjustment period, as they may experience mood changes and difficulty waking up.