As daylight saving time approaches, health experts are offering advice to help people adjust their sleep schedules and maintain healthy rest habits. The clock will move forward on March 8, and this change can disrupt regular sleep patterns.
According to Sudha Tallavajhula, MD, professor of neurology at McGovern Medical School at UTHealth Houston and sleep medicine physician at UT Physicians, the shift often happens over a weekend when most people do not have work obligations. However, she notes that “there is strong evidence that sleep deprivation around daylight saving time can have negative health effects.” This period may be particularly difficult for individuals who already struggle with falling asleep.
Dr. Tallavajhula recommends gradually adjusting bedtime in the days before the time change. “If possible, move back your natural sleep schedule by 15 minutes each day in the week leading up to daylight saving time. Even practicing this tip two to three days before the time change can be beneficial,” she says.
She adds that waking up 15 minutes earlier each day and getting exposure to sunlight helps regulate circadian rhythms: “Sunlight is the most effective gatekeeper for our circadian rhythms.” For those needing extra help with adjustment, Dr. Tallavajhula suggests adults may use low-dose melatonin between 3 and 5 milligrams.
When asked about recommended sleep duration, Dr. Tallavajhula states: “The expert consensus is that most adults need about 7-9 hours of sleep. In children, there is variation depending on age. Teenagers may need 8-10 hours, younger school-age children 9-12 hours, and preschoolers 10-13 hours.”
To improve nightly rest, she advises maintaining a consistent schedule as much as possible: “The single most important thing that you can do for your sleep is to follow a consistent schedule, within practical limitations.” She also recommends avoiding caffeine eight hours before bedtime and steering clear of heavy exercise, large meals, or alcohol three hours prior to sleeping. Creating a quiet and dark environment is also important.
For long-term habits, Dr. Tallavajhula emphasizes prioritizing rest: “Prioritizing sleep - not allowing it to become simply a flexible overtime slot - is a crucial mindset to develop and maintain long-term healthy sleeping habits.” She encourages reserving the bed only for sleeping rather than other activities like browsing or thinking aimlessly and highlights the importance of addressing treatable sleep disorders.
Dr. Tallavajhula cautions against worrying excessively about rest: “However, it is counterproductive to worry about sleep. Sleep is a natural biological process that exists to perform many critical biological functions.” She explains that alternating periods of activity and rest prepare the body for quality sleep: “Maintaining a structured lifestyle as best as possible is likely the best long-term solution for healthy sleeping habits.”
