Ascension St. Vincent Evansville offers tips for a smooth transition out of Daylight Saving Time

With Daylight Saving Time drawing to a close, Ascension St. Vincent Evansville is offering guidance to help the community, particularly families, navigate the time change. While the shift involves only one hour, it can significantly impact sleep schedules and overall well-being, especially for children.

To minimize disruption and help support a smooth transition, Ascension St. Vincent Evansville recommends the following strategies:

The pre-adjustment (Friday and Saturday)

  • The 15-minute Slide: Begin adjusting sleep schedules slightly earlier. On Friday and Saturday nights, aim for a bedtime 15–30 minutes earlier than usual. For children, parents can start pushing bedtime 10 to 15 minutes later every few days in the week leading up to the change.
  • Dim the lights: Reduce household lighting an hour before bedtime to promote the natural production of melatonin, the sleep hormone.
  • Avoid the "nightcap": Adults should avoid alcohol before bed, as it can fragment sleep and reduce sleep quality.

The day of (Sunday)

  • Seek immediate sunlight: Exposure to light upon waking helps support resetting the brain's internal clock. Open curtains or take a short walk first thing in the morning.
  • Eat breakfast early: Consuming a high-protein breakfast at the "new" normal time helps signal the body that the schedule has officially shifted.
  • Skip the long nap: Limit afternoon naps to a 20-minute power nap to help prevent difficulty falling asleep Sunday night.
  • Rise and shine later: When waking children, push the time back gradually to help support a full night's sleep. Keep the bedroom dark to encourage them to sleep a little later.

Long-term recovery (Monday and beyond)

  • Watch the caffeine: Adults should try to cut off caffeine consumption by noon to avoid late-night wakefulness.
  • Keep your routine consistent: Maintain consistent "clock times" for activities such as exercise, mealtimes, and playtimes to help the body's natural rhythm adjust.
  • Be patient: It typically takes about one day per hour of time change for the body to fully adjust. Children may experience meltdowns as they adapt to the change, so parents should be prepared to soothe their moods.

By taking these proactive steps and preparing the whole family, individuals can ease the transition into the shorter days of winter and minimize the impact on their sleep and overall health.

About Ascension St. Vincent  

Ascension St. Vincent is a leading health system serving communities across Indiana, providing comprehensive care through hospitals, outpatient facilities, and physician practices. As part of Ascension, one of the nation’s largest nonprofit and faith-based health systems, Ascension St. Vincent is committed to delivering compassionate, personalized care for all.