The end of Daylight Saving Time is just around the corner! Are you ready to gain an extra hour of sleep? While some may say “Absolutely!”, others may not be so enthusiastic. On the early morning hours on Sunday, November 1st, the clocks will roll back one hour. While most people have a harder time adjusting in the spring when we lose an hour of sleep, our bodies can still have trouble adjusting when the clock turns the other way. How can you get prepared for the upcoming change in your sleep-schedule? Read more to learn about your internal clock and how to follow some basic guidelines to help it work better.
Regulating Your Internal Clock
Why is it always so hard for our bodies when the time changes by just one hour? The answer is: circadian rhythm. Circadian rhythm, or your “internal clock”, is the natural cycle of physical, mental, and behavioral changes that the body goes through in a 24-hour cycle. This internal clock regulates your sleep-wake cycle, and makes you feel alert in the morning, sleepy after lunch, and exhausted by bedtime. Keeping a set routine and regular sleep habits helps your circadian rhythm to continue to function properly. Without this you will throw off your rhythm, making sleep disruptions likely. And without proper sleep, our health and moods can take a hit, making you more likely to get sick and less likely to be able to concentrate. How can you correct a disrupted circadian rhythm, you ask?
Ditch the electronics before bed.
Say “bye-bye” to those electronics! You might think you need to send one last email before bed or watch television to fall asleep, but electronic devices are actually pretty terrible for your sleep quality. The blue light they emit makes your brain think it’s daytime. If you absolutely can’t put them away well before bedtime, wearing blue light glasses can help to reduce the effects of the light.
Ease up on the caffeine.
It probably goes without saying that caffeine is not helpful in getting a restful night’s sleep. In fact, studies indicate that caffeine consumption within 6 hours of bedtime is disruptive to sleep. It’s best to go ahead and have your morning coffee but maybe try to skip that afternoon pick-me-up.
Change your schedule gradually.
Leading up to the time change, start easing yourself into it. About a week before the clocks turn back, begin going to bed 15 minutes earlier every night. By November 1st, you’ll be set.
Stick to your routine.
Find a routine that works for you and stick to it! Go to bed at the same time every night and wake up at the same time every morning, even on your days off. Doing this will help your body regulate its sleep cycle.
Some may consider napping as an adult to be an indulgence, but don’t let that stop you! If you’re dragging or feeling sleep deprived, that’s your body’s way of telling you to rest. So go ahead and take that nap; just remember to keep it under 30 minutes and avoid taking it close to bedtime so you don’t interfere with that all-important circadian rhythm.
Get a Great Night’s Sleep with a Quality Bed!
A restful night of sleep is always easier to achieve when you are nice and comfortable! If you want to enhance your sleep with a new bed, check out Mancini’s Sleepworld. We have a wide variety of great quality beds to help you sleep well night-after-night. To learn more, contact us or call 800-647-5337.