11 Best Ways to Deal With Daylight Saving Time Insomnia

Sleeping Through It

Daylight saving time starts March 14, setting clocks forward an hour — and taking 60 minutes of precious weekend sack time. The end of daylight saving time in November is considered easier to handle than its start, but either can be disruptive for the third of adults who suffer temporary insomnia from any sudden change in schedule. Here are some free or inexpensive techniques to help handle a time shift.

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Ease In

Instead of shifting a full hour all at once, some people could benefit from gradual adjustments — maybe 15 minutes a day — to let the body's internal clock ease into a new schedule.

Take a Nap

Taking short naps of 15 to 20 minutes can ease the transition from daylight saving time, says Dr. Raj Dasgupta of the University of Southern California's Keck School of Medicine and the American Academy of Sleep Medicine. He notes that some people use "caffeine naps" in which they have some coffee or tea and take a nap immediately. When they wake up 20 minutes or so later, they feel extra refreshed from the nap and the caffeine that has taken effect in the meantime. Even though National Napping Day is observed annually shortly following the return of daylight saving time, he encourages everyone with the opportunity to catch up on the hour of sleep they lost due to the time change.

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Get Your Sun

Over the winter, the shorter days and changing weather mean less daylight. It also means less opportunity to soak up some vitamin D, which plays an important role in maintaining circadian rhythms. Get outdoors and take in as much sun as possible in the colder weather, starting first thing in the morning.

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Shut Down Electronics Early

The blue light emitted by most electronics can be particularly disruptive to sleep rhythms, according to sleep researchers from Harvard Medical School. The best way to combat this: Stop looking at electronic devices a couple of hours before bedtime.

See the Screen Through Orange-Colored Glasses

For those who can't avoid or resist screen time just before bedtime, there are other options. Apps such as F.lux counteract the blue light by giving computer screens a warmer glow in the evening. Phones increasingly do this automatically, or have a setting that can be activated. Bigger devices and computers can do this, too.

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Keep the Bedroom an Ideal Temperature

People love to feel cozy and warm in bed, but the best room temperature for slumber is 60 to 67 degrees, according to the National Sleep Foundation. Setting the thermostat in this range helps body temperatures drop, which facilitates deeper sleep. Babies and toddlers should have the temperature slightly higher in their rooms — 65 to 70 degrees.

Make Time for Exercise

A poll by the National Sleep Foundation showed a strong link between vigorous exercise (running, cycling, or swimming, for instance) and sleep quality. But intense workouts increase core temperatures, and not allowing enough time to cool down before bed can lead to insomnia, Dasgupta says.

Get Extra Magnesium

People with difficulty sleeping may have too little magnesium in their diet. Buy a supplement at a drugstore or health-food store, or simply eat foods such as pumpkin seeds, almonds, leafy green vegetables, and fish — they're all high in magnesium.

Consider Melatonin

Supplements of melatonin, a hormone that helps regulate sleep cycles, can ease travel-related and short-term schedule changes, according to the Mayo Clinic. But there's no precise recommended dosage for non-pharmaceutical sleep aids and plenty of variability in effectiveness, Dasgupta says.

Try Valerian Root

The herb valerian, often taken in tea or capsules, has helped with sleep and anxiety problems for centuries. Studies suggest it has an effect similar to medicines such as Xanax and Valium, but weaker. It's also not known to be addictive and has fewer side effects. Still, even something as gentle as valerian should be approved by a doctor first, especially for anyone who fears interaction with another drug.