15-minute rule may ease sleep loss when clocks go forward

The clocks move forward one hour on Sunday, and the article describes a '15-minute rule'—moving bedtime and wake time 15 minutes earlier each night—to limit the sleep lost. It also notes light exposure, meal timing and limiting afternoon caffeine as measures the author and sleep experts discuss.

The clocks move forward one hour at 1 a.m. on Sunday, March 29, and losing that hour can cause fatigue and brain fog. The article focuses on people with Bear and Night Owl chronotypes who may feel the change more. It describes a gradual approach called the "15-minute rule" and summarizes related tips and gadgets reported to help circadian adjustment. Several sleep experts and a sleep researcher are cited on why the shift is challenging. Key points: - The "15-minute rule" is described as moving bedtime and wake time 15 minutes earlier each night in the days before the clock change so the net loss of sleep on Sunday is smaller. - The author recommends shifting meal times by about 15 minutes, with dinner highlighted as important for the metabolic clock. - Light on waking is emphasized: 15 minutes of bright natural light or a light therapy lamp is reported to suppress melatonin and increase alertness. - Caffeine research is cited, noting a five- to six-hour half-life and the suggestion to avoid late-day caffeine to preserve sleep pressure. - The article references experts saying springing forward is harder than falling back, links the change to increased fatigue-related incidents, and cites research noted by Matthew Walker about a rise in cardiovascular events after the time change. Summary: The article presents the 15-minute rule and related habits as a way to reduce social jetlag and sleep inertia after the clocks move forward. It reports that many people may feel morning grogginess and afternoon fatigue for two to three days after the change, and that bright light exposure and timing of meals and caffeine are part of the strategies discussed.