Woman hitting the snooze on 6:15 alarm clock
March 8, 2019 | by The Polyclinic

On March 10 at 2 a.m., we switch from standard to Daylight Saving Time. Clocks get set an hour forward, meaning a loss of time but more evening hours of daylight. For some, the first few days of Daylight Saving Time can mean sleepiness and reduced concentration.

The Polyclinic sleep medicine specialists Dr. David Chang and Dr. Meghana Doreswamy recommend that you should respect your sleep time and your body's need for it.

10 Tips to Prep for Daylight Saving Time

  1. Reset all of your clocks on the Saturday evening before the switch, advancing the time by one hour.
  2. Get a full night's sleep during the switch.
  3. Plan on your conventional time for rising on the first day of Daylight Saving Time.
  4. Get a full night's sleep by adjusting the time you go to bed.
  5. Resist the temptation to take a nap in the middle of the day on Sunday. If you must nap, limit it to about 20 minutes and not too close to bedtime.
  6. Go to bed on Sunday at your usual time.
  7. Create a sleep friendly environment. If you have restless or snoring pets, keep them out of your room, along with all electronics, including your television, computer, DVD player, and stereo. Save your bedroom for sleep, sex, and relaxing.
  8. Avoid stimulating substances. Alcohol and caffeine--found in coffee, tea, chocolate, and some pain relievers--can interfere with sleep. If you have trouble sleeping, avoid alcohol and caffeine for 4 to 6 hours before bedtime. Smokers should also avoid tobacco, another stimulant, too close to bedtime.
  9. Eat lightly at night and relax before bedtime. Stress and over-stimulation can make it hard to fall asleep. Relax with a soothing, warm bath.
  10. Get some exercise during daytime. It can help you sleep better. Aim for at least 30 minutes of moderate exercise, three times a week or more, but not in late evenings, close to bedtime.

Questions about Your Sleep Patterns?

Our sleep specialists work closely with each patient to evaluate lifestyle and sleep patterns to develop effective and thorough treatment plans. David Chang, MD sees patients at the Sleep Center and Northgate Plaza locations. Dr. Meghana Doreswamy is available at The Polyclinic Madison Center and Northgate Plaza locations. Call 206-860-4545 to schedule a consult.