How Jumping Into ‘Spring Forward’ Affects Sleep and Well-Being
As we move into spring, many Canadians look forward to longer days and warmer weather. However, the transition isn’t always smooth, especially when Daylight Saving Time (DST) kicks in. On March 10, 2025, clocks will “spring forward” one hour, which means we lose an hour of sleep overnight. While this may not seem like a big deal, it can take days or even weeks for our bodies to adjust.
Why Do We Feel Tired After the Time Change?
The sudden shift in time affects our circadian rhythm, the internal clock that regulates sleep and wakefulness. Losing an hour of sleep can cause:
- Fatigue and grogginess throughout the day
- Difficulty concentrating at work or school
- Irritability and mood swings
- Increased risk of headaches and stress
Fortunately, there are ways to minimize the impact of the time change and adjust to the new schedule more easily.
Tips to Adjust Your Sleep Schedule Before the Time Change
To help your body transition smoothly, try these strategies:
- Go to Bed 15 Minutes Earlier Each Night
Gradually shifting your bedtime a few days before DST can help your body adjust without sudden disruption. - Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs interferes with melatonin production, making it harder to fall asleep. Try to turn off screens at least one hour before bedtime. - Get Morning Sunlight
Exposure to natural light in the morning helps reset your internal clock. Open your curtains first thing in the morning or take a short walk outside. - Avoid Caffeine and Heavy Meals Before Bed
Coffee, tea, and energy drinks can keep you awake longer than you expect. Try to avoid caffeine at least 6 hours before bedtime for better sleep. - Consider Sleep Aids from Your Pharmacy
If you have trouble adjusting, pharmacy solutions like melatonin supplements or herbal sleep aids may help. Consult your pharmacist before trying any new sleep support products.
How Sleep Deprivation Affects Your Health
Losing sleep, even for just one hour can affect your physical and mental well-being. Studies show that sleep loss can lead to:
- Increased stress and anxiety
- Weakened immune function (making you more likely to get sick)
- Higher risk of heart disease and high blood pressure
- Memory problems and reduced cognitive function
To stay healthy, prioritize consistent, quality sleep every night, even after the time change.
How Your Pharmacy Can Help
If you’re struggling with sleep issues, Dundas West Pharmacy in Etobicoke offers over-the-counter sleep aids, melatonin supplements, and other remedies to help improve sleep quality. Our pharmacists can also provide expert advice on managing sleep disruptions naturally.
Need help adjusting to the time change? Stop by Dundas West Pharmacy for personalized sleep solutions today!
