Happy Spring

It's almost time to Spring Forward!

Daylight savings time is a sign that spring is approaching. The days are getting longer (especially for those of us in the northern states), and it's starting to get warmer. But the time change can also be a difficult adjustment for many people. The loss of an hour of sleep can leave you feeling tired, grumpy, unmotivated, and even a little stressed out. Here are some tips to help you navigate the time change with ease. *If you want to learn more about improving your sleep, check out the blog post HERE.

1. Start going to be earlier

Give your body a change to adjust to the time change by going to be earlier. Starting TONIGHT, go to bed 10-15 minutes earlier each night (10 minutes tonight, 20 minutes tomorrow night, etc...) This is especially helpful if you have kids or grandkids that may be affected by the time change more than you. You can also try setting your clocks ahead on Friday night instead of Saturday night, and treat Saturday like the time change has already occurred. This will give you an extra day to adjust before returning to your normal routine on Monday (This assumes you don't have anything major scheduled on Saturday. If you do, keep that in mind when looking at the clock so you leave at the correct time.)

2. Be consistent

Wake up at the same time each morning, even if you didn't sleep well. Even on the weekends! Waking up on a schedule is the best thing you can do to help your sleep/wake cycle. Avoid taking a nap if it's not part of your normal routine.

3. Enjoy the longer evenings

Open your curtains, or get outside! Sunlight helps naturally reset your internal clock, making it easier to adjust. Let some of the light enter your room in the morning helps as well.

4. Exercise

Being physically active helps you sleep better. Better yet, exercise outside! You'll be doing something good for your health, and getting a good dose of sunlight to reset your clock at the same time. (Avoid exercising too close to your bedtime - give yourself a couple of hours to wind down and relax).

5. Watch what you eat and drink

Avoid fatty, greasy or spicy foods too close to bedtime. These can lead to indigestion, which tends to keep you awake. Avoid caffeine and alcohol as well. Caffeine is a stimulant, and while alcohol may make you feel relaxed and sleepy, it's also been linked to poor sleep quality and duration.

6. Reduce screen time

TVs, computers, tablets, and phones can stimulate your brain, making it harder to fall asleep. Turn computers and devices off a couple of hours before bed, and TVs one hour before bed. Try reading or another relaxing hobby instead.

And don't forget to set your clocks ahead one hour before going to bed Saturday night!

References:

Health Partners

Alcohol and sleep