It’s time to fall back one hour
Sunday, November 6, 2022, 2:00:00 am clocks are turned backward 1 hour to
1:00:00 am local standard time instead.
© Eric Audras/Getty Images/Onoky
The “fall back” from daylight saving is linked to an uptick in car accidents and poor mood, but doctors say careful attention to sleep hygiene and a gradual adjustment of your bedtime may help.
As clocks across America “fall back” an hour at 2 a.m. on Nov. 6, internal clocks may lag behind. “Changes, even small ones, in your sleep can impact almost every area of your body from your skin to your cardiovascular system,” said Dr. Marri Horvat of the Cleveland Sleep Disorders Clinic.
What can you do to get better sleep?
Sleep specialists say it’s a good idea to establish a nighttime routine leading up to and following the switch. Horvat recommends “making the shift slowly over several days” by “going to bed and waking up 10 to 15 minutes later each day.” Ideally, this routine would include a “winding down” period of at least an hour before bedtime when you stop screen time, turn down the thermostat (between 60-75 degrees), and do a relaxing activity. The greatest relaxation technique before bedtime is listening to soothing music.
Another tip is to exercise outdoors. Moderate intensity aerobic exercise during the day, as long as it’s at least two to four hours before bedtime, increases sleep quality and duration. Also, exercising outdoors is recommended since natural sunlight during the day can help with the switch.
According to doctors, avoiding caffeine and alcohol in the evenings can also help and it’s best to avoid snacks close to bedtime.
Although napping can’t replace a good night’s sleep, it can help supplement it. Even a five-minute nap shows improved attention and short-term memory.
“Healthy sleep begins with attitude and awareness,” said Dr. Emerson Wickwire, director of the American Academy of Sleep Medicine. “Set aside 7.5 or 8 hours for sleep and enjoy it!”
Source: How to beat the negative health effects of daylight saving time (msn.com)