Every year, as we set our clocks forward for Daylight Saving Time (DST), many of us struggle with the loss of an hour of sleep. Though it may seem minor, this shift can significantly disrupt our sleep patterns, leaving us feeling groggy, irritable, and less productive. To help you adjust smoothly, it’s essential to focus on good sleep hygiene—the habits and practices that promote consistent, high-quality sleep.
Why Sleep Hygiene Matters After Daylight Savings Time
Losing an hour of sleep might not seem like much, but it can throw off your body's circadian rhythm—the internal clock that regulates sleep-wake cycles. Poor adjustment to this change can lead to sleep deprivation, which is linked to:
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Reduced cognitive function: A study by the American Academy of Sleep Medicine (AASM) found that losing just an hour of sleep can impair cognitive abilities and reaction times similar to alcohol impairment.
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Increased stress and irritability: According to the National Sleep Foundation, sleep loss contributes to higher cortisol levels, making it harder to manage stress.
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Weakened immune response: Research from the Centers for Disease Control and Prevention (CDC) shows that sleep deprivation is associated with an increased risk of illness.
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Higher risk of heart disease and other health issues: A study published in the Journal of Clinical Sleep Medicine indicates that the rate of heart attacks increases by 24% on the Monday following DST. (Source)
To avoid these negative effects, it’s crucial to implement healthy sleep habits that support your body’s natural rhythm. Here’s how:
Tips for Maintaining Good Sleep Hygiene After DST
1. Stick to a Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to fall asleep and wake up naturally.
2. Gradually Adjust Your Sleep Time
If you find it hard to sleep earlier, try adjusting your bedtime by 15–30 minutes each night leading up to DST. This gradual shift helps your body adapt more smoothly to the time change.
3. Create a Relaxing Nighttime Routine
Engage in calming activities before bed, such as:
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Reading a book
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Taking a warm bath
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Practicing deep breathing or meditation
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Avoiding screens at least an hour before bed (blue light can interfere with melatonin production) (Harvard Health)
4. Optimize Your Sleep Environment
Your sleep surroundings play a huge role in the quality of your rest. Make sure your bedroom is:
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Cool and dark: A comfortable temperature and blackout curtains can help you fall and stay asleep.
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Quiet and relaxing: Consider using a white noise machine or earplugs if external noise is an issue.
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Comfortable: A high-quality mattress is key to proper spinal alignment and overall comfort.
5. Upgrade to the Right Mattress for Quality Sleep
One of the easiest ways to improve your sleep hygiene is by investing in a mattress designed for ultimate comfort and support. Our mattresses are crafted to provide:
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Pressure relief and body contouring, ensuring you wake up refreshed and ache-free.
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Breathable materials that keep you cool throughout the night.
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Firmness levels to suit every sleeper’s preference.
If you’re struggling to adjust to the time change, upgrading your sleep setup might be the key to waking up refreshed and energized.
Embrace the Time Change With Restful Sleep
Daylight Saving Time doesn’t have to mean weeks of poor sleep. By following good sleep hygiene practices and ensuring your bedroom is a haven for rest, you can transition smoothly into the new schedule.
Ready to take your sleep to the next level? Explore our collection of premium mattresses, designed to help you rest better, feel better, and live better—no matter what time the clock says.