How To Prepare For The Spring Ahead

Here's the Convo:

Host: I was really looking forward to this segment because we are getting ready to spring those clocks forward. Daylight Saving Time is on Sunday. While it's nice to have the sun set later, the time jump can wreak havoc on your system. Luckily, we have sleep expert Amanda Jewson with some tips to help adjust—and it starts today. So what are some steps we can take today?

Amanda: Absolutely. I want to be so clear—when we spring forward, we go to bed earlier. So think about your 10 p.m. bedtime—it will feel like 9:00 in your body. This is called social jet lag. And we don’t like going to bed earlier. Human bodies don’t like going to bed earlier.

So I always think about: what is your nighttime routine? What are you doing at night to soothe your body, feel good? You can consider some sleepy tea. I like recommending some essential oils. Truly, there are some oils that can settle your nervous system.

Host: Feel this—or don’t feel it—smell it. Ooh.

Amanda: Right?

Host: Oh, that’s relaxing.

Amanda: And then low-dose melatonin. I want to be so clear—we’re not taking a ton of melatonin. We’re taking just a little bit to train your body to make it earlier and earlier each day.

Host: That’s before bed?

Amanda: That is before bed. And again, the sleepy time tea.

Host: And would you say the same kind of tips—blue lights before bed, shutting that all down? How long before bed should you be shutting that stuff down?

Amanda: An hour.

Host: An hour?

Amanda: An hour. If you can’t do an hour, give me 30 minutes. All your blue lights, all your phone screens, TVs—gone.

Host: All right. Okay, so we’ve fallen asleep. Now we’re getting up, we’re a little groggy. What can we do to make that process easier?

Amanda: Okay, I think about my parents—because I’m a parent—I think about breakfast. When I’m up and I’m up earlier than I need to be, I’m a zombie for my house. We’re doing two Eggo waffles, we’re doing yogurt, berries, and that’s it. Make it quick. Plan ahead for those first few days where you’re not going to make that whole big thing. Quick and easy breakfast.

You also want to think about—when we spring forward—we actually have less light in the morning because we’re getting up earlier. A sunrise alarm clock will rise—the sun will rise—it’ll make you feel like you’re waking with the sun. That can help.

Host: Okay.

Amanda: The last thing I want to talk about—our morning. When we’re getting up—move your body in the morning. I have a pair of running shoes. Go outside if you can. If you can experience light on your face, this can regulate your body clock as well. But that morning workout is just going to give you a little jolt of energy in the morning. And that helps kind of set the trend for this sort of time zone that we’re in.

Host: Right. And that’s pretty awesome. Great shoes, by the way. Big Nike guy. And something I want to talk about—something that we love here on CHCH Morning Live—that is our naps. We talk about them constantly.

Amanda: I know.

Host: Give us some tips when it comes to napping.

Amanda: Okay. Naps should never be longer—a daytime power nap or a safety nap—they should be no longer than 25 to 30 minutes. Anything longer, you’re getting into deep stages of sleep. This is like—I used to always say, "I can’t nap." Why? Because I was napping too long. And you’re waking me up in deep sleep and I’m not a nice person.

25 to 30 minutes is just going to get you out of the light sleep, reduce your sleep pressure. You might—especially when you guys are napping—you might want to include an eye mask. Now this one is pretty hardcore. I love showing it.

Host: So you might even want to try it on.

Amanda: Yeah, absolutely. You can—before you do that—you can fully adjust these to where your eyes are for ultimate blackout coverage. You don’t need blackout blinds anymore. You just need this. It’s a pretty amazing sleep mask.

Host: Look at you. You look like a boss.

Amanda: Oh, thank you. I appreciate that.

Host: Let me just—you—I really don’t know what I look like. I have to check the camera afterwards. Where can we find more tips from you real quick?

Amanda: babiesbestsleep.com, restmybest.com

Host: Amanda, I really appreciate your insights and analysis. I’m going to take all these tips. I’m going to take everything I’ve learned today. We’re going to put them all up on our website: chch.com/morninglive. Stay with us—we’ve got more to come.