Daylight Saving Survival Guide
If you are not excited about turning your clocks forward this weekend, you've got great motive, and it is about more than feeling sluggish on Monday.
It falls on the heels of National Sleep Awareness Week -- great time to emphasize the possible health hazards of loosing the quality of shuteye.
Research suggests that losing 1 hr of slumber during the springtime is a larger deal than you may think. A study found the prevalence of heart attacks considerably increased in the 3 workdays following the substitution. (Conversely, heart attack rates dipped in the drop when we got an hour of slumber). As stated by the researchers, disruption in the circadian rhythm of the body may taken it's toll.
Further, the NHTSA warns that drowsy driving leads to almost 17 percent of deadly crashes and 25% of car accident-associated deaths happen in low light surroundings. If you have gotten used to a bright morning commute, driving can undermine security and your alertness.
However, you can shield your well-being this weekend through the use of several clever tricks. Follow this hour-by-hour plan.
- 4 Nights Till the DST: Moves Back 15 Min
Get up a tad earlier than your normal turn-in time. Another night, go to bed 15 min earlier than that. 2 nights before the swap, cut on the lights and get it done . If you attempt to go to bed 1 hr earlier with no preparing for it, you will never get asleep.
- 6 Hrs Before Bedtime: Stop the Java
If you are not caffein insensitive and have a cup each day, it can prevent you from falling asleep at night.
- 4 Hrs Before: Place a Cap
Believe alcohol can help you snooze? Turns out, it reduces slow-wave sleep -- the sort that is restorative you should wake up refreshed and attentive. For max rest, scientists propos teetotaling the whole week till daylight saving time.
- 2-3 Hrs Before: Alter Your Clocks
Do not wait to turn the clocks ahead on Sunday morning once it's time to wake up. If you are doing this in the evening on the night before, the change won't be as much of a jolt on the body.
- 1 Hr Before: Log Off
Switch off the electronic equipment -- that means TV, Facebook, or texting. This is not the time to check up on work email. Stop drinking fluids only at that time (so a full bladder won't interrupt your slumber and will not wake you up).
A good time to dim the lights in your house and get a relaxing, slumber-friendly environment. Read a novel, cue up music that is soothing, or take a dunk in the tub. The drop in body temperature gets your brain.
- Lights Out At Bedtime
Lights out means turning off. If you have a tendency to overheat when you sleep contemplate turning on a fan.
- 1 Hr After Wake Up: Soak Up Some Sun
Exposure to the light 1st thing in the morning cues the body to stop churning out the "sleep hormone" melatonin. Take a 20 min stroll with buddies to begin the day with some spring.