Twice each year, most of us adjust our clocks for daylight saving time, gaining or losing an hour of sleep in the process. According to research published in Sleep Medicine Reviews, studies suggest that the bi-annual changing of the clocks to and from daylight saving time in much of the United States can create a net loss of sleep and trigger a change in health and regulatory behaviors related to the disruption amongst the general (healthy) population. While this shift can be disruptive for anyone, it can be especially challenging for people living with dementia.
Changes in sleep patterns, confusion, and increased agitation - especially during the late afternoon or early evening - are common among individuals with memory loss. This phenomenon, often referred to as "sundowning" can become even more pronounced when time shifts forward or back. Since routine is essential for those with dementia, even a one-hour change can throw off their sense of stability and comfort.
Read more about sundowning and ways to help individuals with dementia cope with symptoms.
How to Ease the Transition of Springing Ahead or Falling Back
Maintaining a predictable routine is one of the best ways to help minimize the impact of the time change. Here are some simple yet effective strategies:
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Gradual Adjustments
In the days leading up to the time change, try shifting daily routines (such as meals, activities, and bedtime) by small increments to ease into the new schedule.
In March, this means moving routines 5 to 15 minutes earlier each day in the days leading up to the change, to accommodate "springing ahead". In November, this means moving routines 5 to 15 minutes later each day in the days leading up to the change, to accommodate "falling back". -
Consistent Lighting
Exposure to natural daylight or bright indoor lighting during the day and soft, calming lighting in the evening can help regulate circadian rhythms and reduce confusion. -
Engaging and Soothing Activities
Plan comforting activities during the late afternoon, such as listening to familiar music or aromatherapy, to help ease anxiety as the day winds down. Consider repeating part of this strategy again as bedtime nears. -
Take Care of Yourself
Get plenty of rest in the days leading up to the time change transition so that you, as the caregiver, aren't exhibiting unintended nonverbal behavior that could communicate and amplify stressful feelings for the person in your care. It is important that you are verbally and nonverbally communicating calmness and comfort and promoting a secure and peaceful environment.
Slow, Steady, and Consistent
While daylight saving time may be an unavoidable disruption, small, thoughtful changes can help the person in your care feel more comfortable and secure. By keeping routines steady and creating a calming environment, you can help reduce stress and make the transition as smooth as possible.
