Wi-Fi is an Answer for Africa: Across Africa demands are changing, access models are changing and consumers are blurring the lines between corporate
Social media: changing the face of modern recruitment: There’s no doubt about it, social media has revolutionised recruitment. Whether it is candidates uploading CVs, connecting
The importance of Directors and Officers Liability Insurance in spite of the new Companies Act and King 3: The introduction of The Companies Act No. 71 in 2008 and the subsequent King III Report have
Shortage of Information Security skills in South Africa a cause for concern: The Information Security field is extremely fast moving, however the scarcity of skills in South Africa remain
SA Companies affected by new financial reporting standards on financial instruments: The South African Institute of Chartered Accountants (SAICA) notes that profitability, liquidity, key financial ratios and headline
STOP damaging your personal brand!: You have a personal brand, whether you think about it or not. Your personal brand is what
Tips to ensure mobile safety: Today, we cannot live without our mobile phones. We use our phone as an alarm clock, to
Moving to Mobile - Loyalty Programmes in 2014: There is no denying that customer loyalty programmes are big business, especially in the retail sector. In
Rules of tax governance in the new world: It seems that economic uncertainty will persist for some time and governments will struggle to fund the
Benefits of telematics in cross-border operations: It is no surprise that monitoring cross-border operations can be tricky. A fleet manager not only needs
  • Home
  • /
  • Who are our Audience?

Daylight Saving Day: What Changes and How to Prepare

When Daylight Saving Day comes around, you’ll notice clocks jump ahead and daily routines can suddenly feel out of sync. You might feel more tired, miss appointments, or see small changes in your usual habits. The shift goes beyond just an hour lost or gained; it can impact your health, work, and even technology at home. Wondering how to make these changes less disruptive? There are steps you can take to ease the transition.

Understanding Daylight Saving Time and Its Impact

Daylight saving time (DST) begins annually in spring, with the upcoming change occurring on March 9, 2025, at 2 a.m. Clocks will be set forward by one hour, resulting in a loss of one hour of sleep. This alteration can have various effects on individuals' internal clocks and circadian rhythms, potentially leading to mood disturbances, increased fatigue, and alterations in sleep patterns.

Research indicates that the transition can particularly impact those working in shift jobs and caregiving roles, as well as the overall health of individuals. Studies have demonstrated that the biannual clock change is associated with a rise in incidents related to sleep disturbances, which can subsequently influence cognitive performance and physical health.

To mitigate the disruptions caused by this time change, experts recommend several strategies. These include gradually adjusting sleep schedules in the week leading up to DST, increasing exposure to natural light during the day, and establishing a relaxing bedtime routine.

Adhering to these practices may aid individuals in adapting more effectively to the time shift and maintaining their well-being.

Steps for Easing the Transition in Spring

As the transition to Daylight Saving Time occurs each spring, adjusting one’s routine in advance can mitigate the effects associated with losing an hour of sleep.

To facilitate a smoother transition, it is advisable to gradually adjust your sleep schedule by shifting bedtime earlier by 15 to 20 minutes during the week prior to the time change.

Maintaining good sleep hygiene is essential for this adjustment. Prioritizing exposure to natural light during the day can aid in realigning your circadian rhythm and internal body clock.

Furthermore, establishing a relaxing bedtime routine may enhance sleep quality, contributing to a more refreshed awakening.

It is also recommended to limit exposure to blue light, as well as refrain from heavy meals and caffeine intake close to bedtime.

According to the Center for Medicine and Science, implementing these strategies may help reduce mood disturbances often associated with the time change and prevent symptoms similar to jet lag, thereby supporting a more effective adjustment to the new schedule.

Managing Sleep Disruptions After the Time Change

Managing sleep disruptions following the transition to Daylight Saving Time can be challenging for many individuals. Research indicates that it can take several days to adapt fully to the new schedule after losing an hour of sleep in March. To facilitate a smoother transition, it is advisable to gradually adjust your bedtime and wake time in the week leading up to the clock change.

Exposure to natural light during the day plays a crucial role in regulating the body's internal clock and circadian rhythm. This natural light exposure helps signal to the body that it is time to be awake, which can alleviate some of the sleep disruption experienced after the time change.

Conversely, minimizing exposure to blue light in the evening, particularly from screens and electronic devices, is recommended as it can interfere with the production of melatonin, the hormone responsible for sleep onset.

It is also prudent to avoid scheduling important activities or responsibilities for the Sunday following the time change, as many individuals may still be adjusting to the new time.

Establishing a relaxing bedtime routine can further support a smoother transition. Overall, maintaining consistency in sleep patterns and prioritizing adequate sleep and overall health are essential strategies for mitigating the effects of the time change.

By supporting your body clock and establishing healthy sleep practices, you can enhance your ability to adjust to the new schedule effectively.

Healthy Habits to Support Better Sleep

Making gradual adjustments to your daily routine can enhance sleep quality, particularly during the transition to Daylight Saving Time. To mitigate the effects of losing an hour, it is advisable to gradually shift your bedtime by 15 to 20 minutes in the week leading up to the clock change. This approach allows for a smoother transition of your circadian rhythm.

According to the Center for Sleep Medicine and Science, effective sleep management includes maintaining a consistent wake-up time, even on weekends, to reinforce a stable sleep-wake cycle.

Additionally, limiting exposure to blue light prior to bedtime is recommended, as this can interfere with the body’s natural sleep signals.

Furthermore, engaging in physical activity earlier in the day and incorporating a diet rich in fruits and vegetables can contribute positively to sleep health.

For individuals facing difficulties due to shift work or mood disturbances, exploring treatment options with a healthcare professional may be beneficial.

For ongoing insights into health and wellness, consider subscribing to our newsletter.

Adjusting When Daylight Saving Time Ends

The conclusion of Daylight Saving Time on November 2, 2025, will result in an additional hour of sleep for most individuals. However, the transition may also lead to a temporary misalignment of the body's internal clock, also referred to as the circadian rhythm. This misalignment can manifest as sleep disturbances or feelings of fatigue for several days following the time change.

To facilitate a smoother transition, it is advisable to gradually adjust bedtime and wake times in the week leading up to this date. This approach can help the body acclimate more effectively to the changed schedule.

Additionally, strategies such as limiting exposure to blue light in the evening and establishing calming bedtime routines can enhance sleep quality and overall well-being.

Exposure to natural light during the day is beneficial in resetting the circadian rhythm, promoting alertness and improving mood.

Furthermore, for those who experience significant disruptions, medical professionals and health services can provide treatment options addressing issues related to shift work or jet lag, which may assist individuals in adapting to changes in their sleep patterns.

Conclusion

As you adjust to Daylight Saving Time, keep in mind how even a simple shift can affect your sleep, health, and daily routine. Prepare by easing into new habits before the clocks change. Use technology and reminders to help minimize disruption. If you experience fatigue or mood changes, give yourself some grace and adapt gradually. Whether you gain or lose an hour, being mindful now will help you navigate Daylight Saving transitions more comfortably and efficiently.

Copyright © 2014 gdmc (Geoffrey Dean Marketing Corporation cc). All rights reserved. Material may not be published or reproduced in any form without prior written permission. Use of this site constitutes acceptance of our Terms & Conditions and Privacy Policy. External links are provided for reference purposes. SALeader.co.za is not responsible for the content of external Internet sites.

Login or Subscribe