We’ll be springing forward (turning the clocks ahead one hour) on March 10, 2019 at 0200 hrs. So, enjoy the last few hours of sleep. Yes, you guessed it, we all lose an hour of sleep. Although the clocks are adjusted by only one hour, its impact on everyone’s circadian rhythm and fatigue levels is undeniable. It can negatively affect many people and the safety of their commute and their work. Studies show that as a society we are already sleep deprived, those who routinely sleep six hours a night, and teenagers already battling their biological late-sleep tendencies will be the hardest hit. A 2014 study also reported that risk of suffering a heart attack increases the first three days after daylight savings ends.

While there is no quick magic solution to daylight savings time related sleep loss and fatigue, there are a few things that can be done to make sure the effects of this circadian disruption are minimized. Here are a few tips—

1. Get a jumpstart—give yourself time to adjust by gradually going to bed 15 minutes earlier over the course of three of four nights before March 10, 2019 and throughout the week following it.
2. Set all your clocks forward one hour early Saturday evening, then have dinner and go to bed based on those clocks.
3. Avoid stimulants (caffeine, tobacco, alcohol) for several hours before bedtime.
4. Avoid screens (cellphones, tablets, laptops, televisions) at a minimum 20 minutes before bedtime (2 hours preferred).
5. Avoid incurring any or additional sleep debt caused by staying up late on the weekend.
6. Wake up on Sunday morning, get moving (exercise), get outside and expose yourself to sunlight (minimum 15 minutes).
7. Hydrate, hydrate and hydrate (water is a miracle elixir). Feeling groggy, reach for a glass of water before you grab another cup of coffee.
8. Eat energy boosting foods (healthy nutrient-rich snacks). Have a power snack (almonds, yogurt, light protein)
9. Stand up! Sitting too long causes blood flow stagnation and leads to fatigue.
10. Take a power NAP! 10—20 minutes can improve your memory, problem-solving abilities and alertness and, reduces fatigue. Don’t nap more than 30 minutes to avoid sleep inertia (grogginess).

STILL STRUGGLING! Try keeping up with the above tips for a few days (remember, personal choice and discipline matters) and:

1. Be cautious about performing any safety sensitive work (driving, patient care, aircraft maintenance, flying, parachuting etc.)

Finally! Personal choice/discipline to prioritize personal wellness and safety will help with a quick adjustment. In the meantime, grab that extra cup of coffee, but be sure to cut it out after noon.