November 12, 2019 - Getting the best sleep I can
Tuesday, November 12, 2019
Boy, the time change has really screwed me up. I want to go to bed at 7pm and I wake up at 2am ready to go...I believe this is a symptom of age. I am so less adjustable to change.
For your health and safety, here are some tips for dealing with the time change:
1. Make gradual shifts - Roughly ten days before falling back, go to bed and wake up 10 minutes to 15 minutes later each day. This helps your body slowly adjust.
2. Keep your schedule -Try to manage your schedule accordingly. In autumn, keep things as close to normal as possible. If you usually wake at 8 a.m., do it the morning of the time change, if you can (although the clock says 9 a.m.). Be consistent with eating, social, bed and exercise times, too. Raising your body’s core temperature can make it harder to fall asleep, so avoid heavy workouts within four hours of bedtime.
3. Have a nighttime ritual -Bedtime routines aren’t just for kids. You don’t need to do things in a certain order, but you should make a habit of slowing your body down. Dim your lights. Take a warm – not hot – shower. Put your phone, computer or tablet away. Turn off the television and pick up a non-suspenseful book. When daylight saving ends, it's especially important to stick with a bedtime routine.
4. No long naps - Shutting your eyes mid-day is tempting, especially if you’re feeling sluggish. But it could backfire! Longer daytime naps could make it harder for you to get a full night’s sleep. The drive to sleep increases throughout the day. If you nap, the sleep pressure decreases and makes it harder to fall asleep at night. Instead, step into the sun to stimulate your body and help retrain your inner clock.
5. Use light to regulate your internal clock. -Light suppresses the secretion of the sleep-inducing substance melatonin. So it is important to expose yourself to the light during the waking hours as much as possible, and conversely, do not expose yourself to bright light when it is dark outside. For example, if you get up at night to go to the bathroom, do not turn on the light. Prepare beforehand by installing a night light. Interestingly, specifically timed light therapy may either advance or delay your sleep cycle, depending on when it is delivered.
Remember, the closer you stick to your normal routine, the faster your body will adjust to the clock!