The important things to consider during changes in Daylight Savings time are the length of your Sleep Window and your Wake Time. Given the time change, we suggest the following two options:
- Spring (spring forward): On the evening of the time change, maintain your Sleep Window Wake Time and adjust your bedtime to one hour earlier. For example, if your current Sleep Window is 11:00 PM to 5:00 AM, change your window to 10:00 PM to 5:00 AM on the night of the time change.
- Fall (fall back): On the evening of the time change, maintain your Sleep Window Wake Time and adjust your bedtime to one hour later. For example, if your current Sleep Window is 11:00 PM to 5:00 AM, change your window to midnight to 5:00 AM on the night of the time change.
OR
- Maintain your Sleep Window and lose/gain one hour of sleep the night of the time change. Again, if your current Sleep Window is 11:00 PM to 5:00 AM, this same window would be followed on the night of the time change.
Be sure to continue to follow the other guidelines, including If You Can’t Sleep, Get Out of Bed and Go to Bed Only When Sleepy. On subsequent nights, follow your Sleep Window recommendation. OR...
There is no "right" path to follow. Either of these options is acceptable and should not cause any major disruption in your sleep improvement progress with the SHUTi program.
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