On Saturday, March 13th, Daylight Saving Time sprung the clock ahead one hour. According to KYW’s Suzanne Monaghan, it is more difficult for people to adjust their internal clocks when the clock moves forward, as opposed to backward. People have to get used to falling asleep earlier and waking up earlier, explained Dr. Karl Doghramji, Director of the Sleep Disorders Center at Thomas Jefferson University. This is known as “sleep advance.”
“People who are forced to advance their biological sleep-wake cycle are more vulnerable to having insomnia,” Dr. Doghramji says in the article. “That is they may have more difficulty falling asleep in the beginning of the night and they may have more difficulty waking up the next morning because they are programmed to sleep a little bit later.”
Dr. Doghramji’s suggestions for altering sleep cycles include plenty of bright light in the morning, and to avoid caffeine and light emitted by smartphones in the later afternoon or evening. Daily naps are encouraged over the next few days, as well as avoiding stressful or high energy activities near bedtime.
Dr. Doghramji concluded that it can take a few days to a week to adjust to the time change.