6 Ways Daylight Savings and Shorter Days Impact Your Sleep

Unless you live in Arizona, you may be familiar with the process of Daylight Saving Time (DST) in which we set our clocks forward by one hour in the spring and back by one hour in the fall.

Ever wondered why we change our clocks? Simply put, it’s to make better use of natural daylight during the longer days of spring and summer. However, it originally started during the World Wars as a way to conserve fuel and energy during those tough times. By reducing the need for artificial lighting and heating DST now has less of a need, but remains nonetheless. Let’s take a look at how not only daylight saving impacts your sleep, but how the consistently shorter days following it can impact your sleep.

1. Sleep Disruption

2. Circadian Rhythm Misalignment

Your circadian rhythm is your body’s natural 24-hour internal clock that regulates your sleep-wake cycle, among many other bodily functions like hormone release, digestion, and body temperature. It responds primarily to light and darkness in your environment. So when it’s light outside, the brain receives signals to be alert and awake. As it gets dark, the body signals the production of melatonin, a hormone that makes you feel sleepy. This rhythm is why you tend to feel more awake during the day and sleepy at night.

So, your body’s internal clock functions based on consistent light-dark cycles to regulate sleep. DST alters these cycles by shifting daylight hours, throwing off your body’s natural rhythm. Moreover, shorter days in winter reduce exposure to natural sunlight, leading to the production of melatonin earlier in the day, causing a sort of mismatch between your internal clock and environment. This misalignment can make it more difficult for you to fall asleep at night as well as wake up in the morning, leading to a poorer sleep quality for you on a daily basis.

3. Delayed Sleep Onset

As you adjust to the time shift during DST, or deal with earlier sunsets in winter, you may find it is more difficult to fall asleep at your normal bedtime and wake up in the morning due to the lack of natural sunlight. As expected, your body requires time to adjust to a new schedule, so adjusting to DST can take several days or even weeks as the body needs to recalibrate its internal clock.

4. Mood and Cognitive Impact

Looking beyond just your nighttime habits, disruptions in sleep due to DST or misalignment of your circadian rhythm can impact your daytime functioning too. From your mood, to concentration, and cognitive performance, the body and brain rely on consistent sleep patterns to function optimally. For instance, reduced sleep and exposure to daylight have been shown to increase irritability, decrease alertness, and impair decision-making and productivity. Moreover, research has shown that inadequate sleep and disruptions to the body’s internal clock can even contribute to symptoms of depression and anxiety.

5. Seasonal Affective Disorder (SAD)

How Air Purifiers Can Help You Get Better Sleep

So, as DST approaches, we want to look at some ways to help you get better sleep, and one of the easiest solutions is an air purifier. Air purifiers offer several advantages beyond just improving sleep, making them a useful tool for you throughout the entire day.

Removes Indoor Pollutants

Provides Respiratory and Asthma Relief

Since they are so effective at removing air pollutants, purifiers can provide relief for people suffering from asthma or other respiratory conditions who may be afflicted by their symptoms at night. For instance, existing pollutants and irritants in the air can exacerbate asthma symptoms, leading to coughing, shortness of breath, and nighttime awakenings. As mentioned, HEPA (High-Efficiency Particulate Air) filters, commonly found in air purifiers, can trap fine particles as small as 0.3 microns, significantly improving indoor air quality and reducing asthma-related disturbances during sleep.

Maintains a Quiet Environment

Air purifiers can also help address sleep disruptions caused by noise pollution. For instance, many modern air purifiers have a low hum that can serve as white noise, masking background sounds like traffic, neighbors, or other household noises that may wake you up. This gentle and consistent sound throughout the night can help create an environment more conducive to deep, uninterrupted sleep during the months you need it the most.

Regulates Circadian Rhythm and Supports DST Recovery

By filtering out particles that can irritate the respiratory system, air purifiers help keep the airways clear, making it easier to breathe while sleeping and maintain a consistent sleep cycle. So, by regulating your sleeping environment, air purifiers support the body in adjusting to DST and shorter days by supporting natural processes in your body, helping re-regulate your circadian rhythms that were disrupted by the shift in daylight hours.

Moreover, by maintaining a cleaner, allergen-free environment, air purifiers make it easier to establish a relaxing bedtime routine, allowing the body to adapt more smoothly to the new schedule.

Overall, air purifiers are a win-win. Along with creating a more comfortable sleeping environment, air purifiers can help you wake up feeling more rested and refreshed while maintaining a healthy air quality throughout the day.

Best Air Purifiers for Sleep

Other Tips and Tricks for Better Sleep This Fall

Beyond just using an air purifier, we have some simple solutions to help you adjust your sleep schedule following Daylight Saving Time (DST) changes and during the shorter days of winter:

• Gradually Adjust Your Sleep Schedule: In the week leading up to the DST change, start going to bed 10-15 minutes earlier each night to help your body adjust to the new time.
• Increase Morning Light Exposure: Exposure to natural sunlight in the morning can help regulate your circadian rhythm and signal to your body that it’s time to wake up. Open your curtains, go for a walk, or have breakfast near a window to get natural light.
• Maintain a Consistent Sleep Routine: Keep a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends as well as avoid naps late in the day.
• Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine, such as reading a book or taking a warm bath to signal to your body that it’s time to wind down.
• Limit Evening Light Exposure: Reduce exposure to screens (phones, computers, TVs) at least an hour before bed. The blue light emitted from these devices can interfere with melatonin production and disrupt your sleep.
• Adjust Your Bedroom Environment: Keep your bedroom cool, dark, and quiet to promote better sleep. Use blackout curtains or an eye mask to block out light, especially during the earlier sunsets in winter.
• Monitor Caffeine and Alcohol Intake: Avoid consuming caffeine and alcohol several hours before bedtime, as they can interfere with your ability to fall asleep and reduce sleep quality.
• Exercise Regularly: Engage in regular physical activity, as it can help you fall asleep faster and improve sleep quality. Try to finish exercising at least a few hours before bedtime to prevent it from interfering with your sleep.

Final Thought

During these upcoming months, it’s important to recall how time changes along with the shorter days of impending winter can significantly impact your sleep quality. But, by taking advantage of some simple solutions, you don’t have to worry about interrupted sleep. From using air purifiers, to modifying your bedtime routines, you can rest easy this year, and be better prepared for the next one.