The “fall back” from daylight saving is associated with an increase in car accidents and poor mood. However, doctors recommend that you pay attention to your sleep hygiene and adjust your bedtime gradually.
The clocks in America may “fall back” one hour at 2 a.m. on Nov. 6. Internal clocks could also be affected.
Dr. Marri Horvat, of the Cleveland Sleep Disorders Center, stated that even minor changes in your sleep patterns can have a profound impact on your health, from your skin and heart.
Daylight savings time is not as aligned with our natural circadian rhythm. Although the sun rises earlier and the light lasts longer in the evenings, our bodies are more sensitive to the light in the mornings than the darkness in the evenings. Each switch can change the way you sleep.
Doctors say that the change from daylight saving time to standard time will be less detrimental to your health than the spring switch. This is large because you get an extra hour of sleep. Both switches can have adverse effects on your health.
Researchers believe that the switch from daylight saving to daylight savings time causes thousands of accidents in cars and 300 deaths every year. Researchers who studied the fall switch have found an 11% increase in depressive episodes. Doctors report that the spring switch was associated with a 24% increase in heart attacks the next day, while the fall switch is linked to a 21% decrease. The fall switch may offer a longer sleep time, which could be beneficial.
How can you get better sleep?
Sleep specialists say that it is a good idea for people to have a routine at night before and after the switch. Horvat suggests “making the transition slowly over many days”, by going to bed at night and getting up about 10 to 15 minutes earlier each morning. This routine should include a “winding off” time at least one hour before bedtime. You can turn down the thermostat to 60-75 degrees, and engage in a relaxing activity. Listening to soothing music is a great way to relax before bed.
Outdoor exercise is another tip. Exercising outdoors, even at moderate intensity, can improve sleep quality and length. It is also recommended to exercise outdoors as natural sunlight can aid in the transition.
Doctors recommend that you avoid caffeine and alcohol at night. It’s also a good idea to avoid snacking close to bedtime.
While napping cannot replace good sleep, it can supplement it. Even a 5-minute nap can improve attention and short-term memory.
Dr. Emerson Wickwire, the director of the American Academy of Sleep Medicine, stated that healthy sleep starts with awareness and attitude. Enjoy your sleep, and set aside 7.5 to 8 hours each night.