On March 13, Americans all around the country lose one hour of slumber to set clocks forward and excite as the sun sets past 5pm. As the sight of spring and summer begin to peak through after the long winter months, one hour of sleep seems like an easy trade in.
However, according to the Sleep Foundation, this twice-yearly occurrence can throw off circadian rhythms which can results in diminished focus and memory, lack of attention to detail, decrease motor skills and other negative health effects.
Circadian Rhythms is a 24-hour cycle that regulates sleep and other key bodily functions such as body temperature, appetite, digestion, and mood. These rhythms, often referred to as biological clocks, are largely dependent on natural light to tell the body numerous elements like when to wake up and when to go to sleep.
“An abruption to the circadian rhythm can affect physical, mental and behavioral processes. For the body to reset each day and receive high quality sleep, our internal clock relies on the light-darkness cycle to release a hormone that makes the body feel tired and sleepy called melatonin. The days leading up to the time change, it’s important to practice good sleep hygiene.” says Kate Blaubach, Aspirus Polysomnographic Technologist.
In honor of National Sleep Awareness Week, it’s important to focus on prioritizing sleep health and understand the importance of a good night sleep. Only 52 – 56 percent of Americans wake up feeling well rested and alert, according to the National Sleep Foundation. Daylight savings time can cause misalignment between a body’s biological clock and environmental clock. Fortunately, the NFS offers specific ways to transition smoothly from one to the other.
- Establish a Consistent Sleep Routine: Go to bed and wake up at the same time each day – including the weekends – to support a healthy sleep hygiene and prepare for the time changes.
- Gradually Alter Your Bedtime: On the Saturday before the time change, set the alarm clock back by 15-20 minutes to help the body make a smoother transition.
- Spend Time Outdoors: Spend time in the sun to alleviate feelings of tiredness during the day that often accompany time changes.
- Nap in Moderation: People who experience sleep debt as a result of DST may find some relief by taking short naps of 20 min or less during the day.
- Don’t Consume Caffeine Too Close to Bedtime: Refrain from drinking Coffee within six hours of bedtime to avoid disruption in sleep cycles.
If you try everything and are still tired or having trouble sleeping, ask your health care provider if a sleep study is needed to determine whether you have a sleep disorder. Several Aspirus locations offer overnight sleep studies. To learn more, talk with your health care provider or plan a visit call 800-817-2363.