Key Takeaways:

• Daylight savings can disrupt the body's natural sleep cycle, leading to difficulties in concentration, problem-solving, and memory due to misalignment of the circadian rhythm.
• Changes in natural light, especially reduced morning light, can cause fatigue and affect mood, as bright light is essential for energy and alertness.
• Adjusting to a new schedule can lower productivity as it may take days to adapt, leading to reduced focus and mental sharpness.
• Beyond sleep issues, daylight savings can cause fatigue, changes in appetite, stress responses, and even shifts in blood pressure and heart rate.
• Gradually adjusting sleep schedules, maximizing natural light exposure, prioritizing tasks, taking breaks, staying hydrated, and maintaining a consistent routine can help mitigate daylight savings’ effects.

Daylight savings time is an often-discussed, sometimes-hated practice that advances clocks to make better use of extended daylight available in summer months. More sunlight sounds great, but it can significantly disrupt the internal clock of humans. It can lead to changes in focus, energy levels, and productivity.

It can have serious impacts on sleep patterns, which affect our overall behavior and health. These sleep disruptions also make it harder to concentrate and stay on task. In general, you may notice serious differences once daylight savings time is upon us.

So what’s the real deal with daylight savings time? In this article’ we’re covering everything you need to know about it, including time change effects on the body and what you can do about it.

Why Daylight Savings Disrupts Focus

Sleep Cycle Disruption

The abrupt shift in time can throw off your body’s natural circadian rhythm, making it challenging to fall asleep or wake up at your usual time. This misalignment can lead to a lack of sleep, impairing cognitive function and making it difficult to concentrate, solve problems, and retain information. When your body is out of sync, your mind struggles to keep pace.

Changes in Light Exposure

Daylight savings alters the amount of natural light available, particularly in the mornings. This shift impacts alertness and mood, as less exposure to morning sunlight can lead to feelings of fatigue or sluggishness during the day. A well-lit environment plays a crucial role in energizing the body, and any reduction can hinder productivity.

Routine Interruptions

The change in time can disrupt established routines, leading to a temporary dip in productivity as you adjust to the new schedule. It might take several days or even a week for your body to fully adapt to the time change, creating a lag in your mental sharpness and overall efficiency.

Other Time Change Effects on the Body

In addition to sleep troubles like insomnia, difficulty waking up, or feeling excessively sleepy, you may notice other issues. Many people experience fatigue which leads to low energy levels and a lack of motivation. You might also notice difficulty concentrating, shorter attention spans, memory problems, and decision-making capabilities.

Some people also complain of things like changes in appetite or metabolism, increased cravings for sugary foods, or changes in hunger patterns. You may even notice blood pressure or heart rate changes and a heightened stress response.

Tips for Maintaining Focus During the Transition

Gradually Adjust Your Sleep Schedule

Sudden changes to your sleep schedule can shock your body, making it harder to adapt. By gradually shifting your bedtime by 15 to 30 minutes in the days leading up to the time change, you allow your internal clock to adjust more smoothly. This incremental approach helps minimize sleep disruptions. However, there is a difference between “springing forward” and “falling back”.

In the spring, if the clocks are set to spring forward, begin going to bed 15-30 minutes earlier each night a week before the change. Wake up at the same time, so you gradually adjust your bedtime without sacrificing your overall sleep duration. In the fall, do the opposite by going to bed 15-30 minutes later leading up to the time change. This way, you won’t feel deprived of sleep when the clock moves back an hour.

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Maximize your Exposure to Natural Light

Natural light is one of the strongest regulators of your circadian rhythm. Exposure to sunlight triggers the release of serotonin, which boosts mood and energy levels. According to the Natural Sleep Foundation, bright, natural light helps you to wake up, and dimmer environments help you to sleep. After the time changes, getting enough natural light helps your body adjust to the new schedule.

You can start your day by spending some time outdoors. Try going for a walk or having your morning coffee outside. If you can’t do that, just open your curtains and enjoy the view! During the day, try to work near an open window or a well-lit area. If it happens to be cloudy or you can’t get outdoors, consider trying a light therapy box like this one, especially in the morning, to replace natural light.

Prioritize Your Most Important Tasks

Sometimes just admitting to yourself that something is a little “off” can make a difference. Recognizing that your focus may be limited during the adjustment period allows you to optimize your productivity. Tackling essential tasks when your energy levels are highest ensures that you're working at your best during a potentially challenging time. At the start of each day, choose your top three tasks to give your full attention to. Schedule them for the morning when your concentration is likely to be better.

You can also maximize your productivity using technology. For example, utilizing tools like Shift's Workspaces to organize your tasks. This can help you visually prioritize what needs to be done, reducing mental clutter and allowing you to focus on one task at a time. Add your most essential tabs, bookmarks, and accounts to your Workspace so you can focus as needed.

Take More Breaks

There has been a lot of research showing that taking frequent breaks actually makes a person more effective. Breaks help to reset your focus and prevent cognitive fatigue. When you find your mind wandering or your energy dipping, stepping away from your work can refresh your mental state, leading to improved concentration when you return. You can also try the Pomodoro Technique, where you work for 25 minutes followed by a 5-minute break. After four cycles, take a longer break (15-30 minutes). This structured approach can help maintain high levels of productivity while allowing for necessary downtime. You can learn more about it in our previous blog article.

During breaks, you may want to engage in activities that get you moving. A quick walk, some light stretching, or even just standing up and changing your environment can enhance blood flow and invigorate your mind.

Stay Hydrated and Eat Well

Dehydration wreaks havoc on your body. It can lead to fatigue, headaches, and decreased concentration, while proper nutrition fuels your brain and body. Eating a balanced diet helps maintain steady energy levels throughout the day.

Set reminders to drink water regularly throughout the day. A good rule of thumb is to aim for at least eight 8-ounce glasses daily, but individual needs may vary. On top of that, focus on choosing fruits and veggies, lean proteins, and whole grains into your day. Pick snacks like nuts, yogurt, or fruit to help keep your energy levels up - and your mind more alert.

Find a Consistent Routine

Sleep is an area where consistency matters. A consistent daily routine helps reinforce your body’s internal clock, making it easier to wake up and wind down. This stability is especially beneficial when adjusting to new time changes.

Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps your body recognize when it should be alert and when it should rest.

You may also want to establish regular times for meals, exercise, and relaxation. By creating a predictable pattern, you can enhance your body’s ability to adapt to the changes brought on by daylight savings.

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Long-Term Adjustments for Maintaining Focus

Establish a Consistent Routine

Cultivating a stable routine can facilitate a quicker adaptation to daylight savings. Aim to wake up and go to bed at the same time every day, even on weekends. This consistency supports a healthier sleep cycle and enhances overall focus.

A few things to try are a regular sleep schedule and consistency in your daily activities. Aim to go to bed and wake up at the same time every day, including weekends. This consistency helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.

You can also establish morning and evening rituals that signal the start and end of your day. For example, a consistent morning routine might include stretching, breakfast, and a brief review of your to-do list. An evening routine could involve winding down with reading, meditation, or light stretching. Try to eat your meals at the same times each day. This not only helps regulate your metabolism but also contributes to a sense of stability in your day.

Practice Mindfulness

Adopting mindfulness techniques, such as meditation or deep breathing exercises, can improve mental clarity and focus during the adjustment period. These practices help center your thoughts and can be particularly beneficial when dealing with the disruptions of daylight savings:

• Daily meditation - Set aside a specific time each day for meditation, even if it's just for 5-10 minutes. Focus on your breath or use guided meditation apps to help you stay on track. This practice can improve your ability to concentrate and be present.
• Mindful breathing - Incorporate mindful breathing exercises into your daily routine. When you feel overwhelmed or distracted, take a moment to pause and focus on your breath. Deep, intentional breathing can help calm your mind and restore focus.
• Conscious eating - Practice mindfulness during meals by paying attention to the flavors, textures, and sensations of your food. This not only enhances your enjoyment of meals but also promotes better digestion and awareness of your body's hunger signals.

Limit Screen Time Before Bed

The blue light emitted from screens can hinder your ability to fall asleep, especially when your sleep cycle is already affected by daylight savings. Aim to avoid screens for at least an hour before bedtime to promote better sleep and improve daytime concentration. Try the following in order to limit your screen time and the blue light effects that can be troublesome:

• Set boundaries - Establish a "no screens" rule at least one hour before bedtime. Use this time for relaxing activities such as reading a physical book, journaling, or practicing relaxation techniques.
• Create a better sleep environment - Make your bedroom conducive to sleep by keeping it dark, cool, and quiet. Consider using blackout curtains, eye masks, or white noise machines to enhance your sleep environment.
• Use night mode or filters - If you must use screens in the evening, enable night mode settings on your devices, which reduce blue light exposure. You can also use blue light filtering glasses for additional protection.

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Up Your Regular Physical Activity

Physical activity has numerous benefits for mental and physical health, including improved mood, reduced stress, and enhanced cognitive function. Regular exercise can also help regulate sleep patterns.

Aim to incorporate physical activity into your daily routine, whether it's a structured workout, a yoga class, or simply walking. Find activities you enjoy to make it easier to stick with them. You should also aim to break up sedentary time if you have a desk job. Walking or stretching throughout the day can help improve circulation, boost energy levels, and maintain focus. Lastly, whenever possible, engage in outdoor physical activities. Fresh air and natural light can further enhance your mood and energy levels.

It’s also worth adding that social connections can improve overall physical and mental health. Some research has shown that daylight savings time can be tough on relationships. A lot of this is due to sleep disruption and time change effects on the body. It’s important to take steps to nurture your in-person connections and carve out time to spend time with people who make you happy and keep you busy.

The truth is that daylight savings time is challenging for many people, but you can make things a bit easier on yourself. Follow these tips and leverage today’s tech - like Shift - to better dial in your productivity and combat disruptions. Embrace the changes and become empowered to thrive. Just because the clocks change doesn’t mean you need to!

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