Preparing for Daylight Saving Time 2023 in Boston
The transition to daylight saving time (DST) can temporarily disrupt sleep cycles, energy levels, mood, and health routines for many Bostonians. As the clocks "spring forward" one hour at 2 a.m. on Sunday, March 12, 2023, residents can take proactive steps before and after to ease physical and mental adjustments.
Understanding Daylight Saving Time
Daylight saving time aims to shift daylight hours later in the evenings by advancing clocks one hour in spring. Originally adopted to save energy and make better use of sunlight, its application today remains controversial, with questions around potential health impacts.
Nevertheless, people in most U.S. states except Arizona and Hawaii must adjust sleeping, working, commuting, and social schedules twice per year to accommodate the hour changeover.
Coping With Lost Sleep
Losing one hour may seem minor, but research confirms that the resulting short-term sleep deprivation can significantly disrupt circadian biology for many adults and children. Effects can last up to a week or two before normal rhythms recalibrate.
Sleep experts recommend gradually shifting bedtimes 15 to 30 minutes earlier than usual in the days leading up to the time change. This makes it easier to wake up on the appropriate schedule that Monday morning.
Nap Strategically
Planning one or two 20-30 minute power naps later in the afternoons Sunday or Monday helps offset midday drowsiness without interfering too much with overnight rest.
It’s best however to keep evening naps very short (under 30 minutes) and before 5 p.m. Late day snoozes can make it harder to fall asleep at your proper bedtime that night.
Stay Hydrated
Being short on rest tends to trigger cravings for caffeine, sugar, or other pick-me-ups to boost lagging energy. Unfortunately these stimulate only provide quick bursts followed by slumps.
Drinking extra water during early daylight saving days keeps systems refreshed, sustains mental clarity, curbs hunger urges, and prevents subsequent headaches caused by dehydration.
Use Light Exposure Intentionally
Light, especially bluish wavelengths emitted from phones, tablets, and computer screens, powerfully controls cycles of wakefulness and sleepiness. Harnessing light mindfully minimizes DST disruption.
Dim Lights in the Evenings
Bright indoor lighting and blue light after sunset suppresses melatonin that signals your body to wind down for bed. Turn down lights and avoid electronic devices a few hours before bedtime.
Get Early Morning Sunlight
Exposure to natural light first thing in morning powerfully shifts biological rhythms earlier to align with DST. Open blinds immediately upon waking or go outside briefly if possible.
Reset Eating Schedules Slowly
Like sleep cycles, DST can throw off times you feel hungry or full during the day. Honor signals telling you when to eat but adjust mealtimes gradually over several days.
Have a Good Breakfast
Never skip breakfast, especially on post-DST mornings when you awake hungry. Eating gives you energy and improved concentration to start the day off right.
Listen to Your Stomach
Feel hungry for lunch earlier or dinner later than normal? Go ahead and eat to avoid overeating later. But move mealtimes in 10-15 minute increments daily to reach your goal schedule.
Stay Hydrated Between Meals
Increase water intake during the daylight savings adjustment phase rather than snacking constantly to curb hunger or boost energy. Hydration stabilizes appetite control.
Modify Exercise Habits Temporarily
Athletes, regular gym-goers, and weekend warriors trying to stick to their normal fitness regimens may suffer declines in motivation, strength, or speed after the time change.
Listen to Your Body
If your body feels sluggish, let yourself do lighter workouts or shorter durations until energy rebounds later that week. Pushing too hard when exhausted often leads to injury.
Work Out Earlier or Later If Needed
If your regular fitness schedule is no longer convenient, shift exercise times in 10-15 minute increments per day until you reach your desired window again.
Take Unscheduled Days Off
Taking an extra break day here or there from heavy training or strict regimens helps recovery until DST fog lifts. Don’t feel guilty about skipping planned workouts if very fatigued.
Drive Safely as Alertness Changes
Statistics show traffic accidents spike after the switch to daylight saving time, likely caused by impaired alertness and reaction times due to lost sleep. Boston commuters must take extra driving precautions.
Leave Earlier to Compensate
Trying to rush while drowsy often backfires. Allow 10-15 minutes of extra driving time daily until internal clocks adjust. Driving slowly and defensively also avoids accidents.
Use Public Transit When Possible
Consider buses, subways, Uber/Lyft, carpools, etc. to reduce driving when extremely sleepy. The T and other transit options are often easier immediately following the time change.
Bring Healthy Snacks
Having nourishing foods like nuts, veggies, or fruits easily accessible curbs impulse junk food stops when energy lags. Quick bites of protein keep drivers alert.
Handling Ongoing Health Impacts
Research shows biological effects stemming from the semi-annual clock changes linger longer than many expect. Some people never fully adjust before it’s time to “fall back” again. Sanity-saving tactics include:
Use Blackout Shades for Better Sleep
With sunlight persisting later into spring evenings, minimize light interference in bedrooms with effective window coverings that keep rooms nice and dark.
Try Melatonin Supplementation
Temporarily taking small doses of melatonin 30 minutes before your desired bedtime helps synchronize your 24-hour body clock. Consult doctors first about appropriate use.
Have Healthy Snacks On Hand
Continue keeping fresh fruits, vegetables, nuts, whole grain crackers etc. easily accessible for quick energy boosts and to prevent poor food choices when tired.
Talk Openly About Struggles
Share difficulties concentrating, negative moods, appetite changes, or sleep troubles with family, friends, coworkers, teachers etc. Saying issues out loud elicits support and keeps relationships positive.
Remain Patient With Yourself and Others
Recognize that DST impacts everyone differently. Have compassion for loved ones also struggling or colleagues not at full productivity. Show yourself kindness by easing expectations across settings.
The Future of Daylight Saving Time
Despite annoyances adjusting to DST, most Bostonians want to keep the longer spring and summer evenings. There is also renewed debate about making daylight time permanent nationally instead of switching back and forth.
Until federal laws change, residents can adopt the lifestyle tweaks and realistic mindsets above to stay healthy. Be proactive preparing days ahead in March and go slowly returning to normalcy over the following weeks.
FAQs
When does daylight saving time begin in Boston in 2023?
In most of the United States, clocks will spring ahead one hour at 2 a.m. on Sunday, March 12, 2023 marking the beginning of daylight saving time.
How can I minimize disruptions to my sleep schedule?
Go to bed 15-30 minutes earlier several nights before the time change, limit light exposure at night, open blinds immediately on waking, and take brief power naps to prevent daytime fatigue as your body adjusts.
Will the daylight saving time date change soon?
There is some debate around adopting permanent daylight saving time nationally, which would eliminate the back-and-forth switching. But as of now, Bostonians should expect the time change cycles to continue indefinitely.
How long do negative impacts normally last?
Research shows body clocks take around 5-7 days to entrain to daylight saving time shifts for most people. But some struggle with sleep, concentration, or energy dips persisting for weeks until the fall time change.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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