Tips to prepare for daylight saving time change

StatePoint Media | For the Pioneer Review

Daylight saving time brings brighter evenings and a reminder that spring and warmer weather are within reach. However, it comes with the potential to wreak havoc on a family’s sleep routine. Time changes can make morning schedules just a little bit harder for parents everywhere. Despite this, daylight saving time may be just the right time to reset sleep routines and get family schedules back on track.

Stay consistent. Develop a nightly routine to help regulate your body’s sleep and wake schedule. Aim to go to bed and wake up around the same time every day, even on weekends.

Limit nighttime screen time. Unwinding with your favorite TV shows or reading the latest news on your smartphone or tablet can seem like a nice way to ease into falling asleep once the kids are in bed, but it can hinder your sleep if you do it within an hour of bedtime. The blue light release from these various technological devices can actually trick your brain into thinking it is daytime and your body will delay its release of melatonin.

Step outside. Use that extra daylight to spend some quality time outside with your family. Research suggests a correlation between exercise and a good night’s rest. You can even use a pedometer or step monitor to ensure you’re moving your body enough throughout the day.

Create an environment for sleep. A perfect sleep environment should be dark, quiet and cool so you can fall asleep faster and stay asleep. If you have challenges with any of these factors, invest in some blackout curtains, ear plugs or a fan.

Get support with a melatonin supplement. Various factors can affect the natural production of melatonin in our bodies such as age, diet, time changes and stress. Supplementing with melatonin can help establish normal sleep patterns to give you a more restful, relaxing sleep and in turn, better overall health.■

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