It is that time of year again. Some people notice little to no change in their sleep quality with the time change. Others spend the next eight months trying to adjust until we change back to standard time in the fall. Andrea Foltz, RRT, RPSGT, RST, educator for Aultman Sleep Center, offers tips for preparing for the coming time change as well as developing a good sleep routine that works year-round.

Sleep is very important for the health of your mind and body. While you are sleeping, your brain processes memories. Sleep also improves your immune system and can help protect against heart disease and diabetes. And getting regular good-quality sleep can help regulate your mood.

Your body’s internal clock is sensitive to levels of light in the daytime and the nighttime. This “clock” is located in an area of your brain called the suprachiasmatic nucleus (SCN). In the daytime, the SCN sends signals to release cortisol and other hormones to wake you up. When the optic nerves in your eyes sense darkness, the SCN sends signals to the pineal gland to release melatonin, which makes you feel sleepy and ready for bed.

In the U.S., we change our clocks twice each year to make the most out of the daylight hours. While it means we have more hours of daylight to work and play in, it also means that our bodies might need some time to adjust to going to bed while it’s still daylight outside or waking up while it’s still dark.

To help with these fluctuations, it is important to establish a good sleep routine so your body knows it’s time to get some sleep. Experts recommend these tips to create a good sleep routine and prepare for the time change.

1. Get plenty of sunlight during daylight hours.

2. Stop caffeine intake four to six hours before bed.

3. Begin adjusting your wake and sleep schedule by 10-15 minutes earlier each night for a week prior to the time change.

4. Nap in moderation if you wish. It’s helpful, but you should keep naps to about 20 minutes to feel more alert upon waking.

5. Create a bedtime routine that is consistent – even on the weekends. Bedtime rituals such as deep breathing, light stretching and avoiding screens for at least 30 minutes before bedtime may help.

Sources:
The Sleep Foundation
The Staywell Company, LLC