How to Avoid the Daylight Slump

How is it that one hour can make such a difference? The good news: Even if you didn’t prepare for Daylight Saving Time, chances are your body will adjust to the change naturally within 5 to 7 days. But you can speed up the process and help your student feel better at school, still perform to their best ability, and shift your body’s internal clock to match the one on the wall, with these 5 strategies for Daylight Saving Time Success:

  1. Prioritize Rest. Make sure your family is resting this week and next. As we go into the Spring semester and final push before Spring Break, prioritizing rest is key. The extra sleep will act as a buffer when it’s time to do work, get up early for school, or get those assignments done after school.

  2. Let in the Light. Stepping into the sunlight first thing in the morning (or natural light if it’s cloudy) signals to your body’s natural clock that it’s time to get moving. Similarly, avoiding light when it’s dark outside tells your body it’s time to slow down. Time it right, and you can advance (or delay) your sleep cycle.

  3. Establish a Soothing Sleep Routine. Ditch computers, tablets, e-readers and other electronics 3 hours before bedtime (the light given off by those devices can interfere with the body’s natural clock, making it more difficult to fall asleep). And plan to start winding down about an hour before lights out. Find something relaxing that you can do in dim light, such as meditating or picking up a non-suspenseful novel.

  4. Resist the Power Nap. Taking a snooze after school or work may be tempting, especially if you’re dragging, but your best bet to adjust quickly is to avoid the nap! That way, you’re likely to fall asleep earlier and wake up earlier. Can’t keep your eyes open? Get outside or move your body and let the endorphins keep you awake and alert!

  5. Load Up On Healthy Foods.  Just be aware that what you put into your bodies lurks in your systems for 6 to 8 hours. So while there’s nothing wrong with sipping a latte to get moving in the morning, or snacking throughout the day, you might want to steer clear of junk food and get those veggies onto your plate!

How are you dealing with the Daylight slump? Please share your tips with us below!

For additional information or if you’d like to continue the conversation, please email us at

Happy Learning! 

The Aspen Team

*Resources courtesy of Dr. Cheng and