Dyson neuroscientist Karen Dawe and behavioral sleep doctor Lisa Medalie break down the effects of daylight savings time ending
DrLullaby's founder, Lisa Medalie, PsyD, DBSM contributes to this Dyson article, breaking down the effects of daylight savings time, and how to mitigate the imbalance our bodies feel when the clock falls back.
Dr. Lisa Medalie on establishing a sleep and lighting routine
Try a gradual shift: While it’s only an hour change, for some the shift can feel more intense. Try shifting your schedule a few minutes earlier each day for in the few days leading up to the change so it doesn’t feel like such a leap.
Track your energy levels: Typically, we will have times of the day where we feel more or less energetic. Try tracking your energy levels and after a few days you should see a pattern of when you may have the most or least energy. Just ahead of those low points, try adjusting the light around you to be brighter and more blue light to promote productivity during those mid-day slumps.
Create a bedtime routine (that does not include your phone): It’s understood that sleep can be hard to achieve when anxiety levels are high. And now more than ever, people are feeling isolated which can increase the desire to stay electronically connected even more. But having your phone involved in your bedtime routine is hurting your sleep – both from the light it exposes to our eyes and from a mental perspective. Try to take one hour for yourself before bed to not use electronics and instead do something for yourself, like reading, taking a bath or meditating. Then leave your devices charging on the kitchen counter so you’re not tempted to reach for them before falling asleep. And if you’re worried about how you’ll wake up without the alarm clock on your phone, consider purchasing an old-fashioned alarm clock or using a timed light to wake you up.