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Daylight saving blues?
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Time shifts, such as the the end of daylight saving time, can indeed
spell trouble for your body clock, according to sleep experts.
Photo: CreativeCommons - oedipusphinx
If you're one of those millions of Americans lamenting the loss of that precious hour of daylight as daylight saving time ends, you should know that there are steps you can take to keep the time change from interfering with your rest. Also it isn't just in your head.
Time shifts, such as the one we just had, can indeed spell trouble for your body clock, according to sleep experts. As can any sudden shift, in some cases.
Dr. Atul Malhotra, medical director of the sleep disorders research program in the division of sleep medicine at Brigham and Women's Hospital in Boston, offered a hospital news release with a number of helpful tips to prevent the time change from disturbing your sleep.
For most people, the fall time shift is less of a problem because they are "gaining" an hour, rather than losing one. Whereas the "lost" hour in the spring seems to cause more disruptions. Still, for those who are sensitive to any sudden change in schedule, Malhotra offered these helpful tips:
* Avoid caffeine and other stimulants, especially during the days before and after the time shift.
* Avoid napping for a few days because it can disrupt your sleeping at night.
* Spend that extra hour sleeping, if possible, instead of trying to get things done.
* Avoid driving if you're still drowsy because of the time shift. Maybe take public transportation for a few days to give your body time to adjust.
* Relax, avoid stress and remember to take your regular medications over the weekend of the time change.
For those with general trouble sleeping, Malhotra suggests the following:
* Go to bed and wake up at the same times, even on weekends. Don't sleep in.
* Avoid food and drinks with caffeine after lunch, including coffee, tea, soda and chocolate.
* Take 15 to 30 minutes to wind down before heading off to bed.
* Keep your room dark, quiet and cool (55 degrees is optimal)
ear plugs and eye masks can help.
* Avoid time in front both the computer or television of screens right before bed, as it can disrupt sleep.
* Avoid work or study right before bedtime, in order to allow yourself to relax.
* Avoid vigorous exercise right before bed.
For more info: National Sleep Foundation.
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