Daylight saving time begins on Sunday March 13, when our clocks jump forward at 2 a.m. That morning, you may feel a little groggy — but there’s an extra hour of daylight to look forward to. Aside from things being a little confusing for a few days, the spring clock change can also disrupt your sleep. Here are some tips from the Sleepio clinical team if you find yourself struggling.

    1. Ease into it. Start going to bed and waking up a little earlier each day — even 15 minutes helps — to prepare your body for the earlier wake-up call.
    2. Take time to wind down. Avoid caffeine and alcohol before bed, and do something relaxing like journaling, drawing, or meditating before bed.
    3. Enjoy outdoor evenings. Extra daylight means time for things like post-dinner walks: just one way to get more exercise which is beneficial for your sleep.

If you’re looking for better sleep, Sleepio can help

Sleepio is an online sleep improvement program proven to help you improve your sleep in just six weeks. Sleepio uses cognitive behavioral techniques that are backed by decades of clinical research, and has been shown in studies to help people fall asleep 54% faster, spend 62% less time awake at night, and have 45% better functioning the next day.1

Sleepio is available at no cost to Rural Carrier Benefit Plan members and their covered dependents 18+. To learn more, visit

To learn more, visit