Before going to bed on November 4, we will turn back the clock one hour to observe the end of Daylight Savings Time. While it may seem like we are gaining an hour of sleep, improving your sleep quantity and quality requires more effort.

Although the clock shifts only one hour at a time, this abrupt time change can cause meaningful sleep disruptions. When you shift that routine — even by an hour — your circadian rhythm gets slightly thrown off, similar to the effect of jet lag. Changes to sleep patterns and daylight exposure can also put you at greater risk for season affective disorder.

Here are 4 tips to make the transition easier on your body:

Practice Sleep Hygiene: Going to bed and waking up at the same time every day, avoiding caffeine eight hours before bed, and limiting bright light exposure in the evenings (turn off electronic devices one hour before bed) can all help prepare your mind and body for improved sleep quality.

Get natural light in the morning or consider light therapy as a substitute: Natural sunlight plays a key role in regulating mood and sleep-wake cycles. To cue your body that it is time to be awake and alert, expose yourself to light as soon as possible upon waking up. If it's a sunny day, go outside for 5-10 minutes. If it's overcast, increase that time to 15-20 minutes. If you typically wake up before sunrise, or you have a hard time getting outdoors, consider using light therapy as a stand-in for natural sunlight. This prepares the body for sleep later that day and positively influences your immune system, metabolism and ability to focus.

Exercise to boost energy and mood: Research shows that moderate aerobic exercise increases the amount of deep sleep you get. Deep sleep is where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind.

Adopt healthy nutrition habits: Regular meal times are important for your body as they act as time cues for your body clock. These cues help your body know when to make you sleepy. Avoid eating within three hours of bedtime. Aim to eat mostly whole foods and reduce your intake of ultra-processed foods (i.e., chips, chocolate bars, energy drinks, etc.).

Looking to educate your workforce about sleep? Contact us at coach@mediwell.ca.

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