{"id":38240,"date":"2022-03-01T08:18:47","date_gmt":"2022-03-01T15:18:47","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=38240"},"modified":"2024-07-29T14:44:05","modified_gmt":"2024-07-29T20:44:05","slug":"spring-time-change-tips-prepare-to-lose-an-hour-of-sleep","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/spring-time-change-tips-prepare-to-lose-an-hour-of-sleep\/","title":{"rendered":"Spring forward with these time change tips: Better prepare to lose an hour of sleep"},"content":{"rendered":"
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It\u2019s time for the spring time change when we “spring” forward and lose an hour of sleep early on Sunday, March 13.<\/p>\n

UCHealth sleep expert, Dr. Kelli Janata<\/a>, says the detrimental health effects of losing an hour of sleep are real for some people, especially night owls and teens who have trouble going to sleep a little earlier once the clock has shifted.<\/p>\n

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Daylight saving time is a great time to begin practicing good sleep habits. Photo: Getty Images.<\/figcaption><\/figure>\n

\u201cNight owls love to go to bed at midnight. They\u2019re not going to go to bed any earlier when daylight saving time kicks in. But, they still have to get up earlier. They have a tough time transitioning,\u201d said Janata, who directs the UCHealth Sleep Medicine Clinic in Longmont<\/a>.<\/p>\n

Children who are on the autism spectrum also can fare poorly when the time changes and many could benefit from some doses of melatonin to help them adjust, Janata said.<\/p>\n

Effects of the spring time change<\/strong><\/h2>\n

She says research has shown that loss of sleep associated with the time change can cause increased heart attacks<\/a> and strokes, a rise in workplace accidents<\/a>, car accidents, exhaustion and depression<\/a>.<\/p>\n

\u201cWhen you have sleep deprivation, it triggers the fight or flight response. If you see a bear in the woods, your sympathetic nervous system activates, releases adrenaline and your heart rate goes up,\u201d Janata said.<\/p>\n

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Dr. Kelli Janata is a sleep specialist who works with patients on a range of issues from insomnia to sleep apnea. She has some creative ideas to help those who struggle with the spring time change. Photo: UCHealth.<\/figcaption><\/figure>\n

\u201cAny amount of sleep deprivation, especially for someone who is already prone to heart disease, can be detrimental,\u201d she said.<\/p>\n

Others can suffer too.<\/p>\n

\u201cEven strokes have been shown to increase, and workplace accidents as well on the Monday after the time change,\u201d Janata said.<\/p>\n

Some people do very well adjusting to simple changes in their sleep patterns. Janata knows some shift workers who seamlessly adapt and sleep well whenever they get the chance. These same people tend to handle jetlag very well.<\/p>\n

But, many others have a much harder time adjusting to changes in sleep. Janata has had patients who have traveled to other time zones who suffer from sleep loss six months later.\u00a0While traveling and adapting to a new time zone far away can be an extreme challenge for those who struggle with sleep disruptions, Janata said the loss of one hour\u2019s sleep in the spring can also trigger long-lasting challenges.<\/p>\n

If you or someone in your family struggles to adapt to the time changes in the spring and fall, Janata has some suggestions.<\/p>\n

How to prepare for the spring time change in advance<\/strong><\/h2>\n

Go to bed a little earlier each night before the spring time change<\/strong><\/h3>\n

For those who are dreading having to wake up for school or work on March 14, when it will feel a full hour earlier than usual, Janata urges them to begin adapting in advance.<\/p>\n

\u201cI tell them to start going to bed a little earlier each night about four days in advance, so the time change isn\u2019t such a shock to the system. The first night, you go to bed about 15 minutes earlier, then the next night 15 minutes earlier, etc.,\u201d Janata said.<\/p>\n

For example, if 10 p.m. is your normal bedtime, on the Wednesday before the time change, go to bed at about 9:45 p.m. instead and wake up a little earlier. On Thursday, go to sleep at 9:30 p.m., then on Friday and Saturday, at 9:15 and 9 p.m.<\/p>\n

For those who have a tough time waking up, simulate natural sunlight<\/strong><\/h3>\n

For teens and night owls who have a terrible time waking in the morning, Janata recommends clocks that have both alarms and lights.<\/p>\n

Humans naturally feel more awake when light increases. When it\u2019s dark outside, but you or your teen still needs to wake up, you can set an alarm about 30 minutes before you really need to get up, and light from the clock will gradually increase.<\/p>\n

\u201cIt\u2019s always easier to wake with light,\u201d Janata said. \u201cA gradual increase in light is more like the sun coming up in your room. And, it definitely will help you wake up.\u201d<\/p>\n

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Top 7 tips for getting a better night\u2019s sleep after daylight saving time starts:<\/strong><\/p>\n