Daylight saving has been a bit of a hot topic for a while. When it comes around, there’s always the debate about whether we should have it and how much it messes so many of us up! No matter how excited you are for summer or how much you dread winter, daylight saving can have a huge effect on your sleep schedule, especially if you have little ones. Young children have a lower tolerance for sleep deprivation than adults, and the change in sleep patterns and timing can affect a child’s attention span, appetite, and overall mood. No matter your age, it is not a nice feeling waking up tired, dull, lacklustre, and unrefreshed for the day ahead. Not to mention the daylight saving changes are associated with increased physical events, including cardiovascular and mental health problems. The good news is you can help bring your body back into balance if you know what to do. Here are our top tips to help your body and mind move seamlessly through the daylight saving challenges.
Straining your eyes? You can listen to this automated AI version of the article here:
Contents
1. Get outside at Sunrise
When the days get longer OR shorter, make the most of the available sunlight and get outdoors. Our hormones need to get cues from the sun throughout the day, no matter what the weather. Our hormones and circadian rhythm need to know what time of day and what season it is. Watching the sunrise triggers the daily cascade of hormones and neurotransmitters and other homeostatic substances in the body essential for optimal health. The balance of melatonin and cortisol is especially influenced by the early morning sunlight. Small amounts of cellular melatonin are made all day in our cells via exposure to infrared light from the sun, while more melatonin is released by the pineal gland as darkness falls at night. Melatonin is our body’s sleep hormone, but it is also a powerful antioxidant that supports vitamin D utilisation.
So, sound sleep begins with the sunrise. Keep this basic routine throughout the year by shifting your waking and sleeping times to fit the times that the sun rises, NOT the time of day. Doing so means that your circadian rhythm will not “panic” when the clocks are set back or forward at the change of daylight saving. You may need to get up earlier and go to bed an hour earlier during the autumn changeover, but only in terms of what the clock says. If you’ve been following the sunlight pattern, you’ll not notice. In the spring changeover, this will go the other way. This may be challenging for those with set times for jobs, school, etc., so look to #2 on this list, “Control the light,” for tips on how to limit bright, artificial light when it is dark in the morning or at night. Even if you do need to “stick with the clock” for work in the morning, going to bed an hour earlier in the autumn will help you to cope with rising with the sun the next day.
With children, it is important to create a routine that will help them get to sleep. This should carry them into a healthy adulthood. Take them for a bike ride or a walk in the evening during the summer; this will balance their mood, making them happier about going to bed. Involve them in the sunrise and sunset watching to boost their knowledge of how to support healthy hormones as they grow and develop.
At least 30 minutes of daily sun exposure is recommended in New Zealand: in the summer, this should be in the late afternoon or early morning when the sunshine is less intense. In the winter, this can be any time of day. The infrared and UVA light are especially important for your hormones, among other benefits. Your exposure time depends on how sensitive your skin is to sunlight, but in the summer, the early morning sunlight can make your skin more resilient to midday sunlight, while late afternoon sunlight supports daily skin recovery. In the warmer months, sunlight is, of course, a source of vitamin D—a natural mood, sleep, immune, and bone support. It is believed that 27 percent of people are below the recommended blood level of vitamin D, and some health issues increase the need for vitamin D. Only UVB light can trigger the conversion of D3, and it is only present in the middle part of the day at certain times of the year. An app like D-Minder can help you find the appropriate time for safe sun exposure and vitamin D production. Exposure to natural light does not mean you have to sit under the hot sun and risk burning. Cover up or get into the shade. Even being in the shade, you will still receive signals from the natural light entering your eyes.
The main thing is for the whole family to always get up around sunrise and go straight outside, and you’ll not notice daylight saving transitions as much. Only get up before sunrise if you have to, timewise.
2. Control the light at night
This follows on from #1…Getting outside as much as you can during the day is all very well, but what do you do at night when all the artificial lights are on?
Melatonin increases as the sun goes down, inducing sleep, and decreases as the sun rises and cortisol levels increase, which “wakes” us up. It is essential to avoid bright light and blue light after sunset, or before sunrise if you have to get up early for work or school. You can use orange or incandescent bulbs, candles, and blue light-blocking glasses, and avoid devices and TV. This becomes all the more important in the winter when the hours of darkness are the longest.
In the summer it can be confusing for children when we ask them to go to bed while the sun is still up, especially as their melatonin levels are likely not at optimal levels. To help melatonin increase naturally, ask them to help pull all the curtains around the areas they spend time in before bed and turn on a dim, orange/red light in these areas. Ensure that all electronics and devices are off an hour before bed, as the blue light exposure, as well as the brain stimulation from what they’re watching, can inhibit melatonin release, even when the sun is still low in the sky. In the morning, ensure children get natural light around sunrise: have breakfast outside, go for a walk around the block before school, or simply ensure curtains and windows are open as soon as they wake up. Window glass blocks the full spectrum of light from the sun.
3. Look to magnesium for extra support
Magnesium nourishes the nervous system and supports relaxation, helping melatonin support healthy sleep/wake cycles in the body. As the modern, ultra-processed diet is often deficient in magnesium, it is important that we focus on eating whole foods and magnesium-rich foods or supplementing the diet. The best food sources of magnesium include whole milk products, fish, shellfish, and poultry. Even red meat contains a good amount of bioavailable magnesium. Ensure your family is having a variety of these foods throughout the day, and especially in the evening, to help induce sleep. Some of the highest dietary sources of magnesium come from nuts and seeds, particularly almonds, hazelnuts, Brazil nuts, cashew nuts, and pumpkin seeds; however, the minerals in plant seeds—nuts, seeds, beans, and grains—are bound to compounds that prevent the seeds from germinating too early and so are less available to human digestion and absorption. Soaking and activating can mitigate this, but it is best not to rely on plant seeds for all of your minerals.
4. Use herbal remedies
Passionflower, California poppy, chamomile, lemon balm, and lavender are some of the herbs we can use to support sleep. These herbs can be used throughout the day without causing drowsiness but will help at sleep time and support children in staying asleep throughout the night. Take as a supplement or use fresh or dried herbs in a tea. Lavender essential oil can be sprayed on pillows or added to a bath to help relax the body and the mind before bed.
Daylight saving does not go without a few days of transition. In the first few days, try to be more forgiving, as it is likely children will be overtired and frustrated. Understanding that this is temporary will help them to adjust better. The main thing to keep in mind is that a good bedtime routine ensures that little children get plenty of rest, even if this means they have longer naps during the day. Just as children have a hard time adjusting, adults do too, so don’t forget to take care of yourself! All these tips can be applied to Mum and Dad, so practice them with your children and help the whole family adjust seamlessly.
FAQs
How does daylight-saving time affect sleep patterns and overall health?
Daylight-saving time can disrupt sleep patterns by altering the body’s natural circadian rhythm, leading to difficulties in falling asleep or waking up. This disruption can result in sleep deprivation, fatigue, and an increased risk of accidents and health issues.
How can magnesium help support healthy sleep/wake cycles?
Magnesium plays a crucial role in supporting healthy sleep/wake cycles. It supports the nervous system, allowing for better relaxation and supporting sleep. Additionally, magnesium deficiency is associated with sleep problems, so ensuring an adequate intake of magnesium can support better sleep quality and overall sleep health.
TAPSPP1503
English 
Chinese 
Vietnamese