How Changing Your Clock Can Affect Sleep?
Are you aware of the fact that your sleep pattern changes between March and November yearly?
Every year some countries move their clocks forward in the spring only to move them back in the autumn. The original idea, proposed by George Hudson, was to give people more sunlight in the summer. Of course, it’s important to note that changing a clock doesn’t actually make more sunlight but by moving the clocks forward an hour compared to all other human activity, the sun will seem to both rise and set later.
The time when the clocks are moved forward is called Daylight Saving Time and the rest of the year is called Standard Time. The switch effectively gives people more time to enjoy the sunshine and nice summer weather at work. Since, when winter is coming the clock moves back, presumably because people won’t want to go outside anymore.
Daylight Saving Time is that On Sunday, March 11, 2018, clocks will spring forward one hour. This means that we will have an hour of daylight less than usual during the day, and it will also affect our body’s natural sleep patterns.
In order to set and reset our internal clock, we have to set it in either direction and this process occurs when we move our clocks one day at a time. It’s hard to adjust to losing an hour in the spring so it’s similar to traveling east, where we lose time and where having a hard time falling asleep is also hard to overcome.
However, it might seem like a minor adjustment, but switching to Standard Time can cause significant problems. For instance, people with heart disorders may experience a spike in blood pressure and mood disorders.
How does Daylight Saving Time affect sleep?
The transition between Standard Time and Daylight Saving Time (DST) is known to be more light exposure in the evening and more darkness in the morning which can affect your sleep-wake cycle and cause you to feel tired in the evening.
Most people tend to experience insomnia in the first few days of March since they move to Daylight saving time (DST). According to a study, individuals lose about 40 minutes of sleep each day whereas those who adopt DST tend to be more prone to driving accidents.
Although many people can adapt to a new time zone, some individuals may never fully acclimate to it. This condition could lead to long-term permanent health issues.
Some Tips for Daylight Saving Time Sleep
Sleep hygiene refers to the actions you can take to improve your chances of falling asleep and staying asleep. Some of these include eliminating caffeine and alcohol usually at nighttime, taking a hot bath before bed, and eye masks.
Night time ritual
Sleep time schedules should be part of everyone’s daily routine. You don’t have to get things done in a specific order, yet you should make a propensity for dialing your body back. Dim your lights, you’re your phone and devices away, and read non-thrilling books.
Spend time outdoor
Light overwhelms the production of the substance melatonin, a hormone released in the dark to help you feel tired and ready for bed. Try to roam around in the light during the waking hours however much as could reasonably be expected, and alternately, don’t open yourself to splendid light when it is dull outside. For instance, on the off chance that you get up around evening time to go to the washroom, don’t turn on the light. Plan in advance by introducing a night light.
Make gradual shifts
A few days before the change between Standard Time and DST toward the beginning of March, specialists suggest awakening 15-20 minutes sooner than expected. Then, at that point, on Saturday before the time change, put your morning timer back an extra 15-20 minutes. Changing your wake-up time can help the body make flatter progress when the time change occurs.
Alter long naps
Isn’t it relaxing to close your eyes for a while at work in the daylight, which turns into a “nap” unexpectedly? In any case, it can go wrong! Extended daytime relaxations can make it harder for you to get an entire night’s rest. The moment you get your relaxing nap, the resting pressure diminishes and makes it harder to feel sleepy and tired around evening time. All things being equal, you should take a walk around the corner of the street which can help your body in retraining your internal clock.