There is a 24% increase in heart attacks the Monday after we lose one hour of sleep in the Spring and a 21 % decrease in the Fall when we gain an hour. This is good news for the upcoming time change but it still disrupts our internal sleep clock when we have an extra hour of sleep.
What can we do to avoid the disruption to our sleep and our overall health when the clocks change on Sunday, November 3rd, 2019?
1. Avoid too much caffeine
Many of us depend on our morning cup of coffee to help get our days going — and there’s nothing wrong with that, but if you’re constantly refilling your mug throughout the day you will want to cut back.
Practise no caffeine after lunchtime. The effects of caffeine can linger for many hours after being consumed and can hinder you from sleep. In fact, even if you drink caffeine six hours before bedtime, you’re still likely to lose a full hour of sleep.
2. Move slowly into the time change
Go to bed 15 minutes earlier the night before and then 30 minutes the next night. The circadian rhythm is so strong that it can take time for your body to adjust going to bed earlier. Having a relaxing bedtime routine, free from electronics will help reset your body’s internal clock.
Example:
- Get into comfortable pajamas.
- Read or take a bath with dim lights.
- Drink chamomile tea.
- Keep your bedroom cool and bedroom free from clutter.
- Turn lights out.
3. Stick to a set sleep schedule
Once you’ve settled into the new time, make a point to go to bed and wake up at the same time every day, including weekends. This will help your body regulate its sleep cycle.
4. Take a nap
If you feel sluggish in the afternoon, take a nap, but no more than 20-30 minutes. If the nap begins to run too close to the late afternoon or early Evening it can disrupt your evening sleep. Before 2:00 p.m. is recommended.
5. To feel fully adjusted, give yourself a week or so
Honouring your sleep will only help make the transition easier. It is never too late to implement positive changes to your sleep.
If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG
Sleep well,
Diane