Coping with the end of daylight saving
Sunday, April 3, is that dreaded time of year when we ‘‘fall back’’ an hour, leaving us disorientated for about a week.
Some of us look forward to daylight saving ending, others dread it, but for now we’re stuck with it, so here are some ways to make the switch more bearable.
Some people suggest getting up with the sun and not to the clock. Opening the curtains and letting in the natural light will tell your body and mind that it’s time to get up; light suppresses the secretion of the sleep-inducing substance melatonin and sunlight tends to improve our moods.
Use that extra time in the mornings to prepare for the day or to exercise. Regular exercise will also help you sleep better, making it easier for your body to adjust to the switch.
If you are still out of whack several days after the change, allow for it in your schedule; don’t plan important meetings, for instance.
Turning back the clock might be easier than putting it forward, but it’s still a mental and physical adjustment.
We’ve had a fantastic summer and getting used to the earlier onset of evening hours is bound to upset some of us. Yes, darker evenings can be a downer, but try focusing on the things you enjoy about this time of year and make time for them: curl up on the sofa with a good book; walk in the rain under your umbrella; meet friends in a cosy cafe.
Babies and children, especially, can find it hard to adjust to the change in their sleeping pattern so make allowances until they settle down. It’s a good idea to adjust their bedtimes incrementally in the week leading up to the change to get them into bed earlier, as they are bound to wake up earlier.
As always, practise what experts refer to as sleep hygiene: don’t exercise, eat or drink caffeine too close to bedtime, take half an hour to an hour to unwind and wear ear plugs or eye masks if it helps.
The experts also suggest rising and going to bed at the same time every day. It’s a tough call when you like your weekend sleep-in, but try not to sleep in for more than an hour – it will disturb your sleeping pattern and set you up for a rough week, especially when there’s already a change to get used to.