Practical routines for darker mornings, brighter evenings and safer workdays | EWI Works
Alberta’s move to year-round “Alberta Time” or permanent mountain daylight time removes the twice-yearly clock change, but it does not remove the challenge of managing light and sleep. In winter, later sunrises will mean many workers will wake, commute and begin their shifts in darkness. In the darkest part of winter, that will mean many of us will not see the sun till around 9 am. In summer, brighter evenings can make it harder to wind down. A steady routine, well-timed light and a sleep-supportive environment can help workers and their families protect their rest, alertness and safety.
Why Light and Routine Matter for Sleep
Light is one of the strongest signals for the body’s internal clock. Morning light supports alertness and helps set sleep timing, while bright evening light can shift that timing later. Canadian sleep experts favour permanent standard time because it aligns daily schedules more closely with morning light. Under year-round Alberta Time, workers can respond by being deliberate about light exposure and sleep consistency—especially during the darkest months.
Most adults aged 18 to 64 should allow seven to nine hours for sleep each night. A regular bedtime and wake time—including on days off—helps the body know when to become sleepy and when to become alert.
Build a Sleep Routine That Works
When you wake
- Wake at about the same time every day.
- Turn on bright indoor lights soon after waking, especially before sunrise.
- Eat, hydrate and move around at consistent times.
- Get outdoors after sunrise when practical—even a brief walk or outdoor break can help.
- Prepare clothing, meals and work items the night before to reduce morning rushing.
During the day
- Use daylight breaks when available, particularly during Alberta’s short winter days.
- Exercise regularly, but avoid vigorous activity in the two to three hours before bed if it keeps you alert.
- Use caffeine early in your day or shift, not close to your planned sleep time. Remember there are a lot of items and drinks that contain caffeine that you may not be aware of such as a chocolate bar or a green tea.
- If you nap, keep it brief enough that it does not interfere with your main sleep period using no more than 20-30 minutes to avoid falling into deep sleep.
Before bed
- Dim household lighting and reduce bright-screen exposure during the last one to two hours before bed.
- Keep the bedroom dark, quiet and comfortably cool; use blackout curtains, an eye mask, earplugs or white noise if helpful.
- Choose a calming, repeatable wind-down activity such as reading, stretching or listening to audio.
- If you cannot fall asleep, leave the bed for a quiet activity and return when sleepy.
- Avoid large meals, alcohol, nicotine and late caffeine before sleep.
Stay Safe on Dark Winter Mornings
- Allow extra travel time and avoid rushing.
- Clean headlights, mirrors and windshields, and make sure vehicle lights work.
- Slow down and actively scan for pedestrians, cyclists, wildlife and icy areas.
- Wear reflective clothing or carry a flashlight when walking; use front and rear lights when cycling.
- Choose well-lit routes and use extra care in parking lots and at building entrances.
- Do not drive when sleepy. Arrange another ride or take a safe rest break.
How Employers Can Help Manage Workplace Fatigue
- Include fatigue as part of your hazard assessments for early shifts, driving and safety-sensitive work.
- Provide adequate lighting at entrances, walkways, parking areas and outdoor worksites.
- Schedule demanding or higher-risk tasks later in the morning where reasonably practical.
- Build short movement and alertness breaks into early shifts.
- Allow enough time between shifts for travel, meals and adequate sleep.
- Create a reporting culture in which workers can raise fatigue concerns without fear of discipline.
A Simple Seven-Step Sleep Routine
- Choose a consistent wake time.
- Work backward seven to nine hours to set a realistic bedtime.
- Use bright light and movement after waking.
- Seek outdoor light after sunrise.
- Use caffeine only early in your day or shift.
- Dim lights and screens before bed.
- Repeat the routine on weekends instead of trying to catch up with large schedule changes.
Frequently Asked Questions About Sleep and Alberta Time
How will Alberta Time affect sleep?
Alberta Time will mean later sunrises in the winter and brighter evenings in the summer. Because light helps regulate the body’s internal clock, these changes can affect when we feel alert and when we feel ready for sleep. Consistent sleep routines and deliberate light exposure can help support healthy sleep patterns year-round.
Will Alberta Time make winter mornings darker?
Yes. Under year-round Alberta Time, winter sunrises will occur later, meaning many Albertans will wake, commute and begin work before sunrise. Using bright indoor light after waking and getting outdoors after sunrise when possible can help support alertness during darker winter mornings.
Can darker mornings increase workplace fatigue?
Darker mornings can make it harder to feel alert, particularly for workers starting early shifts or commuting before sunrise. Fatigue can become especially important when work involves driving, operating equipment or other safety-sensitive tasks. Employers and workers can help manage the risk through consistent sleep routines, appropriate lighting, movement and alertness breaks, and thoughtful scheduling.
When to Get Help
Speak with a healthcare professional if insomnia, loud snoring, breathing pauses, persistent fatigue or excessive daytime sleepiness continues. Sleepiness that affects driving or safe work needs prompt attention.
If you would like to learn more about sleep consider taking our online elearning course Taking Control of Your Sleep.
A consistent routine will not change the clock, but it can help your body know when it is time to be alert and when it is time to rest.
EWI Works offers many services that can improve your quality of life. We have developed several cost-effective remote services to help you transition to remote work. Find out more about our Online Training, Services, and Resources.
Follow us on Twitter, LinkedIn, and Facebook for more updates and offers, or sign up for our newsletter below.
