How to avoid daylight savings disrupting your sleep
Every time we gain or lose an hour due to daylight savings, it can take a week to get over the grogginess and disrupted sleep.
The change in time and light disrupts our circadian rhythms, which is the system the body uses to tell when it’s time to sleep and wake up, according to the experts at CBD.co, a leading online marketplace for CBD products.
However, one simple change can help banish that sleepy feeling and increase productivity as the clocks change. All you need to do is carefully control the colour and intensity of the light in your room as you prepare for bed.
The light exposure trick (and why it works)
CBD.co’s clever trick is all about mimicking the natural fading of daylight that would usually signal the end of the day. In the days leading up to daylight savings, you progressively shift the intensity and tone of light in your home, creating a gradual change.
Here’s how it works in three steps.
1) Gradually dim your lights in the evening
Start by dimming your living and bedroom lights about an hour before bedtime. This reduction in brightness helps tell your brain that it’s time to wind down. It encourages the release of melatonin, the hormone that induces sleep, making it easier to fall asleep at your new, earlier bedtime.
2) Shift to warm-toned lighting
As part of the gradual shift, swap out bright white or blue-toned lights for warmer, amber hues. Warm light has a calming effect, simulating sunset and natural evening light, supporting the body’s natural sleep cycle. Blue light emitted by electronic screens should be avoided, so try putting your devices away before bedtime.
3) Change the time consistently each evening
Adjust the timing of these changes over a few days, aiming to shift your sleep schedule by 15–30 minutes each day. This slow, consistent change helps your body adjust without the sudden shock to the system of daylight savings.
The role of light in our circadian rhythm
Our body’s circadian rhythm is an internal process that regulates our sleep-wake cycle and repeats roughly every 24 hours. Light directly influences this rhythm by signalling to our brain when it’s time to be alert and when it’s time to wind down for rest.
Bright, blue-tinted light tells our brain that it’s daytime, boosting alertness and suppressing melatonin, the hormone that induces sleep. On the other hand, dim, warm light signals that evening is approaching, encouraging our body to produce melatonin and prepare for sleep.
When daylight savings occurs, the sudden shift in light and time can leave us disoriented and groggy. This is where the power of gradual light adjustment comes in.
Feel more rested during the daylight savings time shift
Aside from adjusting how much light you’re exposed to at night, several other sleep hygiene practices can make you feel significantly more alert and rested during the daylight savings time shift.
The first is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This is especially important during daylight savings, as the sudden shift can confuse your circadian rhythm, leading to grogginess and lack of sleep.
As well as using light to create a calming atmosphere before bed, activities like reading, meditating, or gentle stretching signal to your body that it’s time to wind down. The environment of your bedroom is also really important; it should be cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.
CBD.co is a leading online marketplace dedicated to offering a diverse range of high-quality CBD products from trusted brands. The platform provides an extensive selection, including CBD oils, edibles, topicals, and vape products, ensuring customers find the best products to meet their needs.
