Prepare Your Sleep for the Time Change
Posted by Staci Dale on Fri, Nov 04, 2011 @ 07:51 AM
Most Americans will benefit from the extra hour of sleep gained when time "falls back" Saturday night. An estimated 70 million Americans suffer from some form of a sleep disorder. While the extra hour of sleep may have seemed luxurious, how does a sudden switch in time affect those seeking a healthy night’s sleep?
“When we fall back in autumn, our body’s circadian rhythm – what determines when we’re sleepy and when we’re alert – must reset itself,” said Dr. Russell Rosenberg, CEO of the FusionSleep. An upset in the body’s internal clock results in an adjustment period.
The good news: the adjustment period only lasts around one day, so you should be ready to go for the work week- no blaming Monday sleepiness on the time change!
The bad news: you will also experience less exposure to one of the body’s most important internal regulators- natural light.
Shorter days means longer nights and less exposure to sunlight, and natural light plays an important role in the healthy sleep process. Most know that light signals to the brain it is time to wake up. But, light also helps regulate the body’s internal sleep/wake cycle. To help keep the body on track, “take a few moments to step outside and expose yourself to the early morning sunlight,” said Dr. Rosenberg, “The sunlight at dawn tends to suppress melatonin, so by getting out each morning and walking around, you can combat your sleepiness.”
A few more tips for healthy sleep on the new time shift:
- Sleep in a dark, cool room. TVs and laptops should be off; the smallest light can interrupt and decrease the quality of your sleep.
- Avoid naps. Allow yourself a few days to get adjusted to the time change, keep alert and active.
- Don’t hit the snooze button, hit the floor. Use the time change to your benefit and set a more consistent schedule for yourself, even on weekends.
- If you notice the time change has disrupted your sleep for more than a few weeks, visit a doctor or certified sleep specialist.
For more information on sleep disorders, tips, or treatment options, visit the FusionSleep Atlanta North or check out our video on healthy sleep hygiene.