daylight savings Archives - Amazing Health Advances

Don’t Lose Sleep Over Daylight Saving Time

AHA Publisher — Mon, 14 Mar 2022 07:00:17 +0000

Houston Methodist via Newswise – The return to daylight saving time each spring affects the sleep patterns of millions of Americans and can wreak havoc on the many people already affected by sleep problems, but a few simple sleep habits can make all the difference when we spring forward March 13. To better prepare ourselves for daylight saving time, Houston Methodist sleep expert Aparajitha Verma, M.D., says people need to make sure they are well rested before the time change. “One way to do that is to start changing your sleep habits days before the time change. You can get up an hour earlier and go to sleep an hour earlier,” Verma said. “You can also take a nap in the afternoon on Sunday if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.” Circadian rhythms, or our internal body clocks, are the patterns of repeated activity associated with the environmental cycles of day and night. Verma says people who have trouble sleeping may have an internal clock that has become out of sync with the day-night cycle. “If you’re well rested and your circadian rhythm is working with your schedule, some people don’t even need an alarm clock to get up in the morning.” However, Verma says if you cannot fall asleep within 30 minutes of lying down, if you have excessive daytime sleepiness, or if you’re still sleeping for seven or more hours and waking up tired, you may have a more serious sleeping disorder. She recommends people with these symptoms consider an overnight sleep study at a center accredited by the American Academy of Sleep Medicine or ask their doctor about a take-home test option, which is now available for certain patients who qualify. “Daylight saving time gives us the opportunity, at least twice a year, to practice good sleep habits we should try to use year-round,” Verma said. Verma suggests the following tips for a good night’s sleep, before and after the time change: Sleep in a quiet, dark environment and set the thermostat at a slightly cooler temperature; Don’t allow pets in the bed; No reading, eating or watching TV in bed; Don’t watch the clock; Set a “wind down” time prior to going to bed; Don’t take over-the-counter sleep aids and avoid caffeine, nicotine and alcohol close to bedtime, as these can disrupt sleep. Try drinking warm tea or milk to increase your body temperature, which helps induce and sustain sleep; Exercise is good for sleep, but not within two hours of going to sleep. Houston Methodist is one of only nine centers in Houston accredited by the American Academy of Sleep Medicine. Our team of specialists includes doctors who are board certified in sleep medicine by the American Board of Medical Specialties and sleep technicians who are registered by the Board of Polysomnographic Technicians. For more information on Houston Methodist Sleep Services, visit https://www.houstonmethodist.org/neurology/sleep-disorders/. To read the original article click here.

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Spring Forward Your Clock, But Don’t Fall Back On Your Sleep

AHA Publisher — Mon, 15 Mar 2021 07:00:19 +0000

University of Texas Health Science Center at Houston via Newswise – Daylight saving time [was yesterday], and as many look forward to the longer and warmer days that accompany this time change, losing an hour of sleep can have you feeling out of sorts. An expert with The University of Texas Health Science Center at Houston (UTHealth) shares why it’s important to prepare our bodies for the time change. “Daylight saving time is really hard on our internal clock,” said Kristin Eckel-Mahan, PhD, assistant professor in the Center for Metabolic and Degenerative Diseases at McGovern Medical School at UTHealth. “Our bodies function off our circadian rhythm, which works in sync with the outside light-dark cycle. So, when we advance our clock one hour it can really impact how our bodies react.” Although it is only an hour, Eckel-Mahan says it is difficult for our internal or circadian clock to make the sudden change. The circadian rhythm is the 24-hour cycle that is part of the body’s internal clock, and a critical part of the circadian rhythm is our sleep-wake cycle. The sleep-wake cycle is our daily pattern that determines when it’s time to sleep and when it’s time to be awake. To prepare for the upcoming time change, Eckel-Mahan recommends to begin gradually adjusting your sleep routine one week ahead of daylight saving time. “If you begin to adjust your sleep-wake cycle by just 10 minutes a day for the six days leading up to daylight saving time, you can really ease yourself into the hour time change. Doing this can be very helpful in adjusting your internal clock,” Eckel-Mahan said. Light plays a significant role in adjusting our sleep-wake cycles. According to Eckel-Mahan, dimming the lights earlier to adjust to the upcoming time change and exposing yourself to brighter light in the morning can be a very effective way to shift your circadian rhythm to maintain a good night’s rest. In addition to adjusting your sleep schedule, Eckel-Mahan suggests changing what time you eat. “While light is the primary driver of our brain clock, food is a very strong driver of several peripheral organs. If you are eating late at night, even in dim light, it will send a different cue to your organs like your liver, or your muscles. So, I would suggest cutting the food off a little earlier and get it in sync with the adjustments you make to your sleep, because that is something that will really affect your internal clock,” she said. Sleep plays an important role in cognition and biological processes such as restoring energy to the body and the removal of waste products from brain cells. “Sleep is incredibly important to your health, and just as important as eating healthy and exercising,” Eckel-Mahan said. “Research shows poor sleep can put you at an increased risk of unhealthy weight gain, heart disease, and diabetes.” Practicing these changes with the entire family can be beneficial to children and even pets. This article has been modified. To read the original article click here.

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