At first sight, losing an hour of sleep one night does not seem to be that bad for your health. But the extra hour can have a big impact, especially for those of us who already sleep less than the recommended seven to nine hours per night. Even a modest time adjustment can take some getting used to, since our body runs by an internal clock. Lack of sleep caused by the time change can affect thinking, decision-making, and productivity.
The time change can affect sleeping and waking patterns for 5 to 7 days. Below are few ways on how to naturally adjust your body clock.
Shift your sleep gradually
You can get ready for time change by gradually shifting your sleep schedule in the week leading up to the time change. Try to slowly adjust your schedule by going to bed around 15-20 minutes earlier each day. You can gradually advance the timing of other daily activities including meals and exercise.
Prioritize Sunlight Exposure
Go outside and get exposure to morning sunlight. Finding time for daylight exposure can benefit your body's internal clock because light is the primary regulator of circadian rhythm. Try to get 15 minutes of sunlight first thing in the morning.
Switch All Your Clocks the Night Prior
Before going to bed the night before, set your watch and household clocks to the new time before you go to bed. Doing so may make the time change feel less confusing, and you’ll be ready to live according to the new time as soon as you wake up the next day.
Upgrade Your Sleep Hygiene
If you have healthy habits and a sleeping-friendly bedroom, getting consistent sleep is much simpler. Invest in good bedding and pajamas that will help you stay comfortable all night.