Creating a Healthy Sleep Routine for Daylight Savings

March is a month of change, with the beginning of British Springtime and daylight savings changing our daily routines. While the extra daylight can be invigorating, the shift in time can disrupt our sleep patterns. However, with a bit of intentionality and dedication, you can craft a healthy sleep routine that ensures a smooth transition into springtime.

This blog post will guide you through a smooth transition into the new season, focusing on your bedtime routine. Your sleep health and quality of rest impact every part of your day-to-day life. So, we’re giving you some tips to make sure you have a restful and rejuvenated spring.

Gradually Adjust

Our bodies don’t respond well to rapid changes. So, instead of waiting until the last minute, start adjusting your sleep schedule gradually. Move your bedtime and wake-up time forward by 15-30 minutes each night to ease into the time change. This gradual approach allows your body to adapt more smoothly to the shift, so you don’t feel the brunt of tiredness we often feel when losing an hour.

Consistency is Key

When it comes to putting your body under the least stress possible, it’s all about creating a consistent routine. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up refreshed, regardless of external factors like Daylight Savings Time.

Create a Relaxing Bedtime Routine

Having a consistent routine also supports healthy sleep during times of transition. Establish a calming bedtime routine to signal to your body that it's time to wind down, and stick to it. This could include activities such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. Avoid screens and stimulating activities that can interfere with your ability to fall asleep.

Create a ‘Sleep Sanctuary’

Make your bedroom a place that’s conducive to sleep, so when you enter it you associate it with a restful, uninterrupted night. This might mean investing in new pillows, blackout curtains or a white noise machine. However, there are some quick fixes you can do yourself. You can also use a sleep mask or earplugs to shut out distracting noises or light without the investment. It’s also helpful to remove clutter from your sleep space to minimise stress. An Australian clinical study found a clear correlation between the amount of clutter in the bedroom and anxiety levels and sleep quality. 

Get Exposure to Natural Light

Maintaining good sleep quality extends past the nighttime! Take advantage of the increasing daylight hours by spending time outdoors during the day. Natural light exposure helps regulate your body's internal clock and promotes the production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Aim for at least 30 minutes of sunlight exposure each day, particularly in the morning.

Supplementation

NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme involved in various cellular processes, including energy metabolism and DNA repair. Research suggests that NAD+ levels decline with age and factors such as poor sleep habits and stress, which can negatively impact sleep quality and overall health. We recommend our Enhanced Optima Max supplement, a true all-rounder in the world of wellness. Formulated with a potent 250mg dose of NAD+ and a combination of key nutrients and vitamins, it is a one-stop shop for ensuring you have a rested and health-focused spring.

By implementing these strategies and prioritising your sleep health, you can navigate the transition into Daylight Savings Time and springtime with ease. Remember that establishing a healthy sleep routine takes time and patience, so be consistent and give yourself grace as you adjust. With a little effort, you'll be well-rested and ready to embrace the longer, brighter days ahead.