Preparing to Spring Forward: How to Maintain and Improve Your Sleep Schedule
We are about to lose an hour of sleep when the time changes on March 9th, which will be here before we know it. It’s time to start preparing now, so you don’t miss a beat.
We are used to the sun setting a few minutes earlier or later throughout the year, and our circadian rhythm adjusts accordingly.
When the sun sets an hour later than the day before, due to the time change, it disrupts our natural circadian rhythm and, thus, our sleep schedule for the next few weeks.
55% of Americans report feeling tired the day after the time changes, with the biggest impact being on the youngest generations.
If you don’t go to bed an hour early on March 9th, you’ll likely feel more tired and less alert on Sunday the 10th.
For those of you who sleep in on Sundays, you’ll likely feel the impact the most when you have trouble falling asleep on time Sunday night or when it feels too early for your alarm clock to go off on Monday.
Losing an hour of sleep is correlated to a rise in stress, which elevates inflammation, and can make symptoms of anxiety, depression, and burnout feel more intense.
Getting less sleep can also lead to more serious health risks down the road.
Sometimes it can be a challenge to fall asleep early, so we’re here to share our tips for maintaining and improving your sleep hygiene over the next few weeks:
Establish a routine before bed
Make time to unwind the mind and body before you get into bed.
Establishing a routine now will help to train your mind to prepare for sleep, so when the time changes, starting your routine earlier will help you fall asleep earlier.
Your bedtime routine does not have to be lavish. Make it practical for you!
Here are a few ways to improve your sleep routine before bed:
Take a shower or end your sauna session an hour or two before you want to fall asleep. Warming your body temperature, and then allowing it to cool as you fall asleep, has a significant effect of promoting deep sleep.
Turn down the lights and put screens away during your bedtime routine so your brain can begin to produce melatonin naturally. Instead of falling asleep to the sound of your favorite TV show, try listening to an audiobook.
Gentle stretching can also help your body begin to wind down.
Ease into the time change
The time change doesn’t have to be abrupt or severe if you prepare over an extended period.
Try going to bed and waking up 10-20 minutes earlier all week, instead of adjusting for the full hour on March 9th.
Gradually adjusting for the time change will allow room for error, in case you can’t fall asleep early one or two nights throughout the week.
Take the extra 10-20 minutes in the morning for self-care to lift your mood and reduce stress.
Make conscious choices for your sleep hygiene throughout the day
There are things you can do to prevent sleep disruptions and delays, like limiting caffeine, maintaining sobriety, and avoiding late-night snacks.
Spending 5-10 minutes outside in the morning after the time change can help to reset your circadian rhythm.
Try starting your day with a cold shower or cold plunge to get the extra boost of energy that you need.
This is your sign to get enough exercise throughout the day so you are sleepy at bedtime!
Get ahead of the Stress-Sleep Cycle
Stress can interfere with the quality of sleep, and also makes it harder to fall asleep in the first place. Ironically, when we don’t get enough sleep, THAT stresses us out even more.
Being aware of and getting ahead of the stress-sleep cycle can improve your sleep quality along with many other benefits, like enhanced mood levels.
There are many activities you can do throughout the day to reduce stress levels, such as spending time outside, participating in talk therapy, and relaxing in a sauna if you have time. If you can’t make time for a stress-reducing activity, try journaling toward the end of the day to make space in your mind for healing thoughts at bedtime.
If you’re still feeling stressed when your head hits the pillow, turn your focus toward your breathing. Try to exhale for a few seconds longer than you inhale to calm your body down.
Slow down if you’re feeling tired
Listen to your body when you aren’t feeling 100%. Not getting enough sleep has a significant impact on our immune system, our reaction times, and our mental well-being.
A study done in 2020 showed that fatal car accidents rise by 6% the day after we lose an hour of sleep.
If you’re feeling tired, we encourage you to rest when you can, be extra cautious while driving (or take an Uber!), and do your best to be in the present moment.
Try Floating to give your sleep routine a boost
If you’re struggling to fall asleep or wake up earlier, flotation therapy is a great way to reset your sleep schedule.
Many of our guests tell us how sleepy they feel after floating.
After achieving complete relaxation in the zero-gravity environment, you may find it easier to relax and fall asleep at bedtime.
Studies show that an hour of Flotation therapy, also known as R.E.S.T. (Reduced Environmental Stimulation Therapy), reduces stress as much as a week-long vacation.
Relax Your Mind
Flotation tanks are light and sound-proof, so it’s a great way to give your mind a break.
Regardless of meditation experience, many say they find themselves in a meditative state, imagining themselves floating down a river or through space.
While you float, it is okay and completely safe to fall asleep. It happens all the time. The buoyancy from the high levels of Epsom salt will keep your eyes, nose, and mouth afloat, and you’ll see that it is practically impossible to roll over. If you are very tired, we hope you allow yourself to doze off.
The water inside flotation tanks contains 1,000 pounds of medical-grade Epsom salt, which is packed with Magnesium. The skin absorbs Magnesium while you float, which helps to calm the nervous system and improve the quality of sleep.
We hope you sleep well
Getting a good night’s rest can have a huge impact on our mental health, outlook on life, mood, alertness, stress levels, and so much more.
While it’s natural to feel stressed about getting a good amount of sleep, that usually keeps us from sleeping.
If you are struggling to sleep every night, we hope you know that you are not alone and that you are capable of achieving a good night’s rest.
We hope you find what works best for you, and stick with it, to create a healthy bedtime routine.