Time Changes and Sleep

Those pesky time changes! They sneak up on us and ruin our sleep schedule. However, falling back may help us prioritize sleep. Every spring (the second Sunday in March), clocks are pushed forward one hour from 2:00am to 3:00am to start Daylight Saving Time. And every fall (first Sunday in November), they are dropped back an hour (2:00am becomes 1:00am) to go into Standard Time.

Ahhh don't we all love that extra hour, it holds so many benefits. Nevertheless, we must face that dreadful spring forward. Here are a few simple tricks to adjust your sleep and lifestyle to that unwanted day. 

How long will it take you to adapt to time changes?

Though a bit simplistic, a rule of thumb is that it takes about one day (it may take some up to a week) to adjust for each hour of time change. Moving our clocks in either direction changes the light cue for setting our circadian rhythm. By doing so, our internal clock becomes out of sync with our current day-night cycle. The way we adapt to this depends on several different factors.

Be aware that it can take your circadian and sleep rhythms a week or so to get adjusted to the new clock. Slowly adapting your sleep schedule prior to the time change may make the transition more natural. Try going to bed a few minutes earlier and waking up earlier every day a few weeks before the spring forward! 

Keep a consistent sleep schedule once the time does change. Going to bed and getting up on a schedule can help. By doing this your body is adjusted to a specific schedule and will become in tune with your lifestyle. Most people need up to 7 or 8 hours of sleep per night, by keeping a consistent sleep schedule we can thrive during the day. And giving in to brief afternoon nap or two during the week may be a pleasant and relaxing way to give you a energy boost during the day.

Regular exercise, preferably at the same time each day, may help get your sleep cycle back on track. Moderate exercise, like walking, can help you sleep better and stay energized in the evenings. Aim for at least 30 minutes of moderate exercise, three times a week or more. If you often don't sleep well, don't exercise too close to bedtime.

Utilize light. How bright your environment is affects your sleep cycle. Go outside early in the mornings and soak in some sunlight to boost your energy levels. The opposite holds true for nighttime. Dim your lights when you want to signal to your body that it’s time to go to sleep and avoid staring at computer screens late in the day.

How To Become A Morning Person

Most beings on earth are equipped with a circadian clock or rhythm, a 24-hour internal timer that keeps our sleep patterns in sync with our planet. Not unlike other creatures humans also have a inner clock, however, genetics, age and our personal sleep habits get in the way. The average adult needs eight hours of sleep each night, BUT there are "short sleepers", who need far less sleep, and morning people, who, normally come from a long line of other morning people. Then the rest of us, who rely on our phone alarm clocks.

For us who consistently rely on the snooze button we always dream about greeting the dawn with a smile. However, with a some focus, discipline and patience, you have the ability to reset your own internal clock. 

This is how to become more of a morning person:

Step 1: Pick your ideal wake up time.

Step 2: Move your current wake-up time back by 20 minutes each day.

Step 3: Go to bed when you are tired! We tend to stay up way past our natural body clock, when we naturally rest when needed we will rise earlier and wake when our body is ready. In theory, you should get sleepy about 20 minutes earlier each night when you are waking up earlier each morning.

Step 4. Avoid extra light exposure from computers or televisions as you near bedtime, the blue light from our screens wakes up our mind making us stay up later and wake up groggy and late.

Step 5: When your alarm goes off in the morning, don’t stay in bed. Turn on the light, open your shades, force yourself to get up and going.

Step 6: Partner with friends! Plan morning workouts, coffee dates, or energizing activities with friends to motivate your new morning routine, they can help keep you accountable. 

Now, if these tips don't work for you don't get discouraged. Early birds and night owls have a hard time ever changing and that's okay! Know your body, be smart, and always get proper rest. That is what's most important.

How to Beat the Heat- Eight Tricks to Sleeping Cool

It’s that time of the year. Kids are out of school, vacations are taking place, the days are filled with fun and laughter, and the nights are spent tossing and turning in the sweat soaked sheets. We all know nothing is worse then trying to sleep in a hot and sticky bedroom. With or without our God sent air conditioners how do we sleep in the prime sleep temperature (between 60 and 70 degrees Fahrenheit)?

  1. Cotton, bamboo, and Tencel sheets are your best friends in the midst of a summer heat wave. They are moister wicking, lightweight, and provide airflow for optimal sleeping. 
  2. Point box fans out the windows so they push hot air out, and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just moving it around the room.
  3. For summertime jammies pick a loose, soft cotton shirt and shorts or underwear. Going full nudie during a heat wave is controversial, however some people believe it helps keep them cool, while others claim going au natural means sweat stays on the body instead of being wicked away by fabric.
  4. If your air conditioner breaks from over use then try this old fashioned trick! Make a DIY air conditioner by positioning a shallow pan or bowl full of ice in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist. 
  5. If you don’t want to waist ice then try this nifty trick: position one or several fans across from a window, so the wind from outside and the fan combine in a cooling cross-breeze.
  6. Keep hydrated by drinking a glass of water before bed. Tossing and turning and sweating at night can result in dehydration, so get some water in your system before sleeping. 
  7. Stay simple and take a cool shower before bedtime. It will bring down your core body temperature and rinses off any sticky sweat. 
  8. Take advantage of natural summer light as much as possible, and keep rooms cooler after dark.

Increasing Sleep Quality

Sleep is the body's way of restoring organs and tissues and repairing from a long day's work. When we don’t sleep enough or have restless sleep, our bodies take a toll. Chronic sleep deficiency can raise risk of heart and kidney disease, high blood pressure, stroke, and/or diabetes. We have know of a few natural tricks to improve your quality of sleep and keep your body healthy.

1. Limit screen time.

Blue light radiated from your computer, tablet, cell phone, and television keeps your body from producing melatonin. Melatonin is a hormone that controls your body’s circadian, twenty-four-hour cycle, rhythm that regulates your sleeping and waking cycles. Straying away from our electronic devices a half hour before bed can improve your sleep. Instead of spending time on distracting devices let your body relax by reading a book or practicing pre-sleep rituals.

2. Breathe in steam.

A steam shower is a useful and simple way rest and de-stress, which can promote healthier sleep patterns. Take a hot bath or shower and inhale the steam from the water while you relax your mind unwind. Heat releases stress in muscles and in the mind, which makes it easier to fall asleep and restfully.

3. Regulate temperature.

Temperature plays a major impact on the quality of your sleep -- the temperature of your bedroom can affect your sleep more than even loud noises. A bedroom temperature of around 70F or 20C. The wrong temperature can inhibit your sleep and could increase the time you spend tossing and turning.

4. Healthy diet.

When you eat better, you sleep better. Our diets have a big impact on how our body functions. Cutting out things high carbohydrates and incorporating lean proteins, healthy fats, and foods that are high in antioxidants, like vegetables and green tea can increase healthier sleep habits. As always, limit your intake of caffeine and alcohol, both are an impact on your sleep quality.

5. Go outside.

Both fresh air and exercise can also promote a better, more restful sleep. Just twenty minutes out in the sun is enough to help you get a more quality sleep. Even simple movements and a cardiovascular effort like walking or doing yoga can get your heart rate up and increase your health. Time outside makes a big difference in your sleep -- even the sunlight helps regulate your circadian rhythm.