Daylight-Saving Time: Lose An Hour, Gain A Good Night's Sleep
"Recent research suggests, we're not good at adjusting to the time change naturally. Daylight-Saving Time, which affects a quarter of the world's population and entails a one-hour change twice a year, reflects a change in social clocks - not biological ones," explains Dr. Michael J. Breus, a nationally-recognized sleep expert and contributor to the SleepBetter.org Web site. "New studies are showing that we don't actually adjust to these changes in time so easily - especially 'springing-forward'."
Sleep Deprivation has Noticeable Consequences
Losing just one hour of sleep can disrupt the body's circadian rhythm, potentially disrupting sleep patterns and affecting daily activities, due to sleep deprivation. This situation results in slower thinking and reaction time, as evidenced by the increase in auto accidents in the two days following the Daylight-Saving Time shift - more than on any other day of the year. Moodiness and exhaustion are also common, which can lead to fatigue and irritability. And for parents, this loss of sleep can wreak havoc on children's natural sleep systems, which is why the experts at SleepBetter.org are offering the following five tips for gaining a good night's sleep despite the time change:
- Schedule Gradual Sleep Adjustments - Make sure your sleep schedule is regular for Tuesday, Wednesday, and Thursday. On Friday, Saturday and Sunday go to bed 30 minutes earlier than normal. A regular schedule let's your brain know when it is supposed to sleep.
- Take no naps over the weekend.
- Make sure your pillow allows for optimal sleep - Using a supportive and clean pillow that is properly suited to individual sleep needs is necessary for getting the healthy sleep every body needs. Sites like SleepBetter.org offer a Zzzz Score™ test to help identify individual sleep scores and needs.
-Avoid Caffeine, Nicotine and Alcohol - Caffeinated beverages can create a "buzz" within the body, suppressing deep sleep. While alcohol may make you sleepy, it will not let you sleep deep. Try to avoid it this weekend. Cut out intake of these items within three hours of bedtime.
- Exercise 30 Minutes Each Day - Regular exercise relieves tension, uses excess energy and helps the mind unwind after a hard day at work, allowing for restful, uninterrupted sleep.
- Make the Bedroom a Haven, Not a Workspace - A quiet, dark and cool bedroom is the perfect haven for sleep. For a more restful sleep, put work aside for two to three hours prior to sleeping, and remove distractions such as television, computers, video games and bright light. Consider a "Power Down Hour" using meditation and relaxation for 20 minutes before bed.
The Daylight-Saving Time change may be just days away, but there is still time to ensure that the shift does not negatively impact personal sleep schedules and daily routines. By following just seven simple tips, adults and children alike can ease gradually into the change and go about their lives with little to no additional stress. For more tips on sleep improvement, visit SleepBetter.org or http://www.Carpenter.com.
About Dr. Michael J. Breus
Michael J. Breus, Ph.D., is a Clinical Psychologist and a Diplomate of the American Board of Sleep Medicine. He was one of the youngest people to have passed the Board at age 31 and, with a specialty in Sleep Disorders and Neuropsychological Testing, is one of only 163 psychologists in the world with his credentials and distinction. He currently serves as Chairman of the Clinical Advisory Board for Sleep Holdings, Inc. (SLHJ.PK), the only U.S. publicly traded healthcare service provider organization focused on the rapidly growing market of sleep diagnostics and sleep therapy.
His first book, "GOOD NIGHT: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health" (Dutton/Penguin, 2006), an Amazon Top 100 Best Seller, has been met with rave reviews and continues to change the lives of readers. It is now available in paperback as "BEAUTY SLEEP: Look Younger, Lose Weight, and Feel Great Through Better Sleep."
Dr. Breus is on the faculty of the Atlanta School of Sleep Medicine and belongs to several speakers bureaus. He has provided editorial services for numerous medical and psychology peer-reviewed journals and has given hundreds of presentations to professionals and the general public. Among his numerous national media appearances, Dr. Breus has been interviewed on CNN, Oprah and The View. Dr. Breus' television special, "Good Night with The Sleep Doctor," debuted on PBS in December 2007 and continues to air nationwide. In 2008, Dr. Breus will establish the SleepBetter.org foundation.
About Carpenter Co. and SleepBetter.org
An educational Web site, SleepBetter.org was created as a resource about how sleeping better can lead to a healthier life. Visitors to the site learn how the pillow they sleep on impacts their entire lives. The site features the exclusive Zzzz Score™ test, which is a science-based personal sleep profile - a guide to getting a better night's sleep based on individual sleep preferences and problems. The site is sponsored by Carpenter Co., the largest manufacturer of comfort cushioning products in the world, which has contributed to America's comfort for over 50 years in the bedding, mattress, furniture and carpet cushion industries. For more information, please visit http://www.Carpenter.com and http://www.SleepBetter.org.
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