As the United States and Canada set their clocks an hour forward on March 13 for Daylight Savings Time (DST), the first few days might trigger sleep problems for some. Issues like mood changes, fatigue and alertness could arise as people try to adjust their body clocks to a new sleep schedule.
Coincidentally, March 13 also marks the end of National Sleep Awareness week and nothing highlights the importance of sleep more than a time shift. Experts say that many adults already suffer from sleep deprivation, which is why now is a good time to suggest these tricks to getting better sleep, especially in the first few weeks after the clock has been adjusted:
1) Adjust Your Schedule Earlier
Ideally, you should have done this a few days before and adjusted the clock so you could get used to the time change. However, it's still ideal to make small changes to your sleep routines and the way to do it is to eat your dinner earlier so that you will prepare for bed earlier, too. This is especially helpful if you've experience difficulty sleeping before DST.
2) Shut Down Devices
Put down gadgets or switch them off an hour earlier than you normally would so that it won't affect your bedtime routines. Studies have been done to determine the effect of light that emits from gadgets and its likely to make you stay up even longer if you keep using them while in bed.
3) Commit To Exercising
As you exercise, the body releases more serotonin that will make adjustments to the new sleep cycle easier. A good walk in the morning is the perfect time, instead of working out in the evening. Your heart rate could be too pumped after a night time exercise, which won't help your body relax and could affect your bed time.
4) Be Wise About Taking Naps
If you want to try to catch up on a new sleep schedule, then go ahead and take naps during the day. But make sure to time them properly and don't nap too close to your bed time. Don't let naps go beyond 30 minutes.
5) Be Mindful Of What You Eat
Resist the urge to indulge in heavy meals before going to bed so that you won't have to contend with digestion issues as you get used to a new sleep cycle. If you're still having a hard time sleeping and are getting food cravings, eat the right types of food to help you sleep better.
