03/04/2026
**MARCH IS SLEEP AWARENESS MONTH**
March 8, 2026 is the final time change in British Columbia
“Spring Forward” PERMANENTLY!
British Columbia will move clocks forward for the final time on Sunday, March 8, as the province adopts permanent daylight time. Although this will eliminate future seasonal clock changes, the upcoming shift may still cause temporary circadian disruption, increased fatigue, reduced alertness and depressed mood for much of the population.
This last seasonal one-hour advance temporarily misaligns the body’s internal clock so preparing ahead can make a
meaningful difference. These simple steps can help everyone adjust more comfortably to “losing” an hour of sleep this weekend.
Adjust bedtime and wake time by 10–15 minutes each day, leading up to the time change
Increase morning light exposure within the first hour of waking to anchor your circadian rhythm
Exercise in the early part of the day to help shake off fatigue and make it easier to fall asleep at the new bedtime
Consider an extra cup of coffee in the morning but avoid caffeine in the mid-afternoon
Allow a short 20 minute nap midday to manage daytime sleepiness if necessary
Avoid heavy meals late in the evening, as digestion can delay sleep onset
Dim household lighting and limit screen time, 1–2 hours before bed to cue melatonin release which supports earlier
sleep onset (use blue‑light filters if screens are unavoidable)
Limit alcohol in the evenings, as it fragments sleep and worsens early‑morning awakenings
Lower evening stimulation, such as intense exercise, emotionally charged conversations or demanding tasks
Create a wind-down routine that signals rest and relaxation (reading, warm bath, quiet music)
Switch to “night mode” or remove devices from the bedroom to eliminate light disruption from screen alerts
Keep the bedroom cool (around 17–19°C) to promote deeper, more consolidated sleep
Keep the bedroom dark, using blackout curtains or an eye mask
Reduce noise exposure with white noise, headphones or ear plugs
Avoid checking the clock at night, which can increase stress and delay sleep onset.
