By Gretchen Cuda Kroen
cleveland.com
LORAIN, Ohio 鈥� It鈥檚 that time again. Sunday at 2 a.m. marks the annual 鈥渟pring forward鈥� when Americans collectively turn the clocks forward one hour to gain an extra hour of early-evening daylight.
An extra hour of sleep and extra hour of evening daylight can be a welcome change after months of darkness, but it also impacts our sleep, and in turn our health, experts say.
鈥淪tudies conducted by the American Academy of Sleep Medicine have shown that approximately 63% of Americans would prefer to eliminate daylight saving time and more than half report feeling tired after the change,鈥� said Dr. Rami Abboud, a pulmonologist at Mercy Health in Lorain.
鈥淭his is because our bodies rely on our own internal clocks that tell our bodies when it鈥檚 time to go to sleep and when it鈥檚 time to wake up. Even just an hour change can throw off our circadian rhythm and disrupt sleep.鈥�
Maintaining a regular sleep schedule is key, which is why the time shift can be such a disruptor. There are steps that can be taken to prepare for the change and reduce the impact springing forward has on sleep routines, said Abboud. And the best way is to prepare for the change a few days before it starts.
One way to do this is to start now and gradually adjust your sleep schedule by going to bed 15-20 minutes earlier a few days before the time change.
If you find you鈥檙e having trouble making the adjustment, avoiding electronic screens, and dimming lights in the later part of the evening will help by prompting your brain to release melatonin, which initiates a sense of sleepiness.
In addition, following these best practices year-round can help improve sleep quality during the transition and beyond.
- Establish a regular, relaxing bedtime ritual for optimal sleep. Being exhausted is not the same as being sleepy. Physical exhaustion requires time to relax and unwind, which should be done prior to heading to bed. Consider adding a meditation, breathing or relaxation routine to your bedtime rituals to help your mind transition to sleep. It鈥檚 important to sleep well in the nights leading up to the daylight saving transition in order to minimize sleep disruptions.
- Rise and shine at the same time, even on the weekends, and seek sunlight. Even though you may not feel like getting up at the same time you would for work or school on a weekend, a fixed routine helps your body regulate its sleep pattern and get the most out of the hours you sleep. Exposing yourself to as much sunlight as possible during early morning hours also helps. Try to get outside or open your curtains during the day to see as much natural light as possible.
- Avoid long naps. As luxurious as napping sounds, long naps can dramatically affect the quality of your nighttime sleep. If you need to nap, try limiting it to 15鈥�20 minutes in the late morning or early afternoon.
- Exercise regularly. Even moderate exercise, such as walking for 30 minutes three times a week, can help you sleep better. Just be sure you finish 2鈥�3 hours before bedtime. Exercise raises body temperature which can interfere with falling asleep.
- Watch what you drink and eat before bedtime. Avoid caffeine after 5 p.m. , as well as alcohol, as both can disrupt your sleep. If you are hungry close to bedtime, consider eating small snacks, not large meals.
鈥淥n average, it鈥檚 best to get at least seven to eight hours of sleep each night. However, a sleep routine isn鈥檛 just about length of time. It鈥檚 also about making sure you have the right environment to encourage a good night鈥檚 rest, as well as positive habits that boost quality of sleep,鈥� added Abboud.
A dark, quiet, cool room is the best for sleep. If you need noise, find an audio-only source to play in the background. Television audio often changes in volume and quality, and the light from the screen can be disruptive.
Blue light technology can suppress the body鈥檚 automatic rise in melatonin that helps us feel drowsy and fall asleep, so it鈥檚 best to avoid all electronics especially in the last 2 hours before bedtime.
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