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> Features > Health & Fitness > 'Springing forward' tips to minimize sleep deprivation
'Springing forward' tips to minimize sleep deprivation |
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SPRINGFIELD If you peaked outside your window during the early morning hours of March 14, it probably looked darker than normal. However, if you made it to a window, you already accomplished getting out of bed a difficult task on the first day of Daylight Savings Time the once-a-year "spring ahead" that robs us all of one hour of sleep.
The good news is that Dr. Karin Johnson, a sleep specialist in the Neurology Division at Baystate Medical Center, said the time change doesn't have to disrupt your body when setting the clock forward one hour.
"A one-hour time difference doesn't have a big effect on one's sleep habits, but for some it can be more difficult to adjust their biological clock, especially in a society where busy lives result in many people already being sleep deprived," said Dr. Johnson.
"As a rule, especially for adults, a one-hour time change should not take more than one day for the body to adjust to the new time," she added.
According to Dr. Johnson, the November time change, when Daylight Savings Time ends, is usually easier on our systems because we are gaining an extra hour. The March Daylight Savings change typically results in less sleep from the hour lost and it is harder for the body's circadian rhythms to adjust to a later time. This is the same reason why flying westward takes longer to adjust to than eastward travel.
"Our bodies' circadian rhythms are important for our ability to sleep at night and function well during the day, but are also important for our bodies' health," she said.
A recent study published in the New England Journal of Medicine showed a higher rate of heart attacks in the weeks following spring Daylight Savings Time compared to the weeks prior to daylight savings. This may be related effects of sleep deprivation or movement of the circadian rhythm, but the exact cause is not known, noted Dr. Johnson.
Baystate Medical Center's Neurodiagnostics and Sleep Center and the American Academy of Sleep Medicine offer the following tips to minimize any disruption to your sleep cycle whether during the switch to Daylight Savings Time or anytime:
Do not nap during the day. If you must snooze, limit the time to less than one hour and no later than 3 p.m.
Adults and children should maintain a regular wake-up time, even on weekends.
Avoid caffeine, alcohol, nicotine, heavy meals and exercising a few hours before bedtime.
Stick to rituals that help you relax before going to bed. This can include such things as a warm bath, a light snack or a few minutes of reading.
Don't take your worries to bed. Bedtime is a time to relax, not to hash out the stresses of the day.
If you can't fall asleep, leave your bedroom and engage in a quiet activity. Return to bed only when you are tired.
Keep your bedroom dark, quiet and a little cool.
More than half of all Americans suffer from some form of sleep disorder. Sleep needs depend on many factors, including age. For most adults, seven to eight hours a night is recommended to achieve good health and optimum performance. It is recommended that children in preschool sleep between 11 and 13 hours a night, and school-aged children between 10 and 11 hours of sleep a night. Teenagers, on average, require about nine or more hours of sleep each night.
Sleep deprivation can adversely affect an individual's health and performance, as well as jeopardize their safety and the safety of others. A sleep-deprived person is likely to have less energy, difficulty concentrating, make poor decisions and increase errors.
They may even fall asleep during work, in class, or while driving. Other effects of sleep deprivation include irritability, anxiety and symptoms of depression, as well as such health risks as high blood pressure, heart attack, obesity and diabetes.
If the switch to Daylight Savings causes sleep disruptions lasting longer than a few weeks, consider seeing your doctor who may recommend seeing a sleep specialist.
Baystate Medical Center's Neurodiagnostics and Sleep Center provides the latest high-technology testing and diagnosis for all types of sleep disorders, including sleep apnea, narcolepsy, restless legs syndrome, snoring and sleepwalking.
For more information about the Neurodiagnostics and Sleep Center, call Baystate HealthLink at 794-2255 or visit www.baystatehealth.org.
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