4 Ways To Adjust To Daylight Saving Time

Not looking forward to losing an hour of sleep? Here’s some advice to keep you on track.
Anastasiia Chokhliad,
1 Daylight Savings Time

Whether you love the idea or loathe it, it’s time to “spring forward.” On Sunday, March 9, we adjust the clocks an hour ahead for Daylight Saving Time, and what follows is many people’s least favorite week of the year.

Losing an hour of sleep can wreak havoc on routines, calendars and circadian rhythm (that’s your internal clock that regulates when you’re feeling tired and when you’re feeling alert). How to keep it from derailing your whole month? Try these tips:

Keep to a schedule. When the clock shifts, it can be easy to stay up later than usual because you’re still following your old routine. And it can be just as tempting to hit that snooze button a couple of extra times in the mornings to make up for the lost Z’s. Fight that urge, experts say. Keep to your standard bedtime and get up with your first alarm. The most consistent you are, the faster your body will adjust.

See the light. Exposure to morning sunlight, especially after the time change, can help regulate your internal clock. After the short days of winter, the increased sunlight can boost your mood and energy levels while decreasing overall sleepiness.

Power up with protein. On the days before and after the time change, try to eat meals at the same time or even a bit early to ease the transition. If you’re craving a snack, consider one that’s high in protein, such as nuts, peanut butter or cheese with crackers. Resist snacks loaded with carbohydrates, which can make you drowsy.

Watch the caffeine. If there’s ever a time you’ll be craving an extra cup of joe, it’s now. However, make sure you don’t overdo it. The Food and Drug Administration (FDA) recommends that adults have no more than 400 milligrams of caffeine a day—that’s roughly four cups. Drinking caffeine too close to bedtime also can disrupt your sleep even more, keeping you up at night and increasing your fatigue the next morning. Experts say your last cup of coffee should be six hours before going to sleep.

However, there’s nothing wrong with enjoying coffee in moderation. Nothing turns a fatigued day around like a stop at a local coffee shop—and our county has some impressive offerings. Here are only a few great options all around Bergen, all of them nods in recent Readers’ Choice Awards:

  • American Bulldog Coffee Roasters. This spot is a frequent mention in our Readers’ Choice Awards. With convenient locations in both Ramsey and Ridgewood, it’s easy to stop in for a great latte and a pastry.
  • Humphrey’s Coffee. Over in Haworth, this shop sells coffee made with locally-roasted beans (the tea lovers among you will also find much to like in their offerings—try the strawberry tulsi).
  • Pour City Roasters. Located in Franklin Lakes, Pour City was our 2024 Readers’ Choice winner for best coffee shop. The cold brew is a fan favorite!
  • Ridgewood Coffee Company. Right in the heart of Ridgewood’s downtown, you’ll find all the coffee you want in addition to brunch options at this spot.

How are you handling the time change? Tell us all about it on Instagram @bergenmagnj!