How to Survive Daylight Savings
It comes twice a year, yet every-time it takes us by surprise and seems to throw us for a loop. Losing that hour of sleep in the spring leaves us groggy for what feels like weeks! The extra hour in the fall may feel amazing but it disrupts our sleep cycle nonetheless. Here are some tips to make this change a little bit easier!
1. Slowly adjust your bedtime: This is VERY important for anyone with little ones -gradually changing the bedtime will ensure less bedtime struggle! The week before the clocks shift change your bedtime by 15minutes. This will allow your sleep cycle to slowly be shifted, as opposed a sudden shock.
In the fall: Stay up 15 minutes later.
In the spring: Go to bed 15 minutes earlier (find it challenging to sleep earlier? - Eliminate caffeine after 2pm.)
NOTE: For anyone taking time sensitive medication - often it is recommended that you gradually modify the time you take the medication. **Always check with your prescribing physician first!
2. Keep your routine: The night after the time change go to bed at the same. In fact, it's helpful to get up at your usual same time the morning after the change (even if you do have an hour's less sleep). Keep your bedtime routine the same. Don't have one?! Make one! Bedtime routines let our body know it's time to unwind and get some rest.
3. Get some sunshine! Getting light first thing in the morning not only helps us wake up, it also encourages secretion of the hormone cortisol (supplying us with energy). Use light in your favor during this transition, remember the sun/light helps regulate our sleep-wake cycle. Vitamin D (the nutrient we get from natural sunshine) helps maintain a healthy sleep-wake cycle.
4. Limit naps: Though they may sound appealing, often naps can leave us feeling groggy and more fatigued than before. The trick - keep them short! Naps less than twenty minutes allow you to rest without entering into a deep sleep state. Also, if you must nap, don't nap too close to bedtime - early afternoon is best.
5. Don't forget about your sleep hygiene! No electronics before bed, sleeping in dark cool ro oms, avoid stimulants close to bedtime (this includes coffee, black tea & nicotine). When we "spring forward" it gets lighter into the evening, ensure you shut your shades at night to avoid excess light exposure! A dark environment encourages proper melatonin production and thus a healthy sleep-wake cycle.
Sleep can be challenging for some and its effect on health and wellness are endless! Ensure you get the rest you need so you can be your optimal self! I'd love to hear any tips you have - comment below!
Best of luck with the time change! In health, Dr. Britt
If you have issues with sleep normally it's time to take charge of your health and find out why! Many things can affect our sleep from stress & anxiety -to hormones -to digestion, and many more! Ready to finally get a restful nights sleep?! I'd love to help! See you soon!
Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for visiting a Naturopathic Doctor. This article was written for information purposes only and was not intended to diagnose or prescribe. The above advice is intended to only offer a general basis for individuals to discuss their medical condition with their health care provider. Always consult your licensed physician.