{"id":1428,"date":"2018-02-08T13:40:33","date_gmt":"2018-02-08T13:40:33","guid":{"rendered":"http:\/\/redesign.bettersleep.stage.env.marcusthomasllc.com\/?p=1428"},"modified":"2018-02-08T13:40:33","modified_gmt":"2018-02-08T13:40:33","slug":"daylight-saving-time-and-sleep","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/daylight-saving-time-and-sleep\/","title":{"rendered":"Daylight Saving Time and Sleep"},"content":{"rendered":"

It\u2019s that time of year again. As winter comes to a close and spring flowers begin to bloom, it’s time to turn your clocks forward one hour for Daylight Saving Time.<\/p>\n

Unless you happen to live in Arizona or Hawaii, your day is about to get an hour shorter, which will impact your sleep<\/a>. It\u2019s likely to be an uphill struggle for a few days after losing that precious hour. Did you know that 6 out of 10 Americans need at least one day or more to recover from losing an hour of sleep<\/a>, while nearly half of those Americans need a week or longer to recover? Ouch, that’s a lot of sleepy people.<\/p>\n

Below are 8 sleep tips that will help you battle Daylight Saving Time grogginess and get better sleep all year long<\/em>.<\/p>\n6 out of 10 Americans need at least one day or more to recover from Daylight Saving Time #BSCSleepTips #bettersleep @BetterSleepOrg<\/a>\n

#1 Make a sleep promise to yourself \u2013 and stick with it!<\/strong><\/span><\/p>\n

Sure, it doesn\u2019t seem like you should have<\/em> to schedule sleep, but often it can fall to the bottom of the task list (especially when your day is shorter!). Prioritize sleep by having a set bedtime each day and then commit to following it. To prepare for Daylight Saving Time, try going to bed 10 minutes earlier in the few days leading up to it. Don\u2019t just ignore the pending loss, make a plan for it so you get the sleep you need.<\/p>\n

Tip: Aim for <\/em>7-8 hours of sleep per night<\/em>. You might consider creating a bedtime ritual to help you ease into sleep \u2013 like maybe taking a bath, reading a book, or even listening to <\/em>soft meditation music<\/em><\/a> before hitting the hay.<\/em><\/p>\n

#2 Be hungry for sweet sleep<\/strong><\/span><\/p>\n

Those late-night snack attacks do happen; however, you shouldn\u2019t always feed into your cravings. Eating<\/a> and drinking shortly before bedtime will disrupt your sleep, because digestion wakes up your body while you\u2019re trying to catch those zzz\u2019s.<\/p>\n

Tip<\/em>: Finish meals and snacks about <\/em>2-3 hours before bedtime<\/em><\/a>. It\u2019s also important to limit caffeine intake to the morning and finish drinking alcohol by the early evening.<\/em><\/p>\n

#3 Check your mattress for a swell slumber<\/strong><\/span><\/p>\n

A mattress really is the foundation of a great night\u2019s sleep, because it\u2019s what gets you through the night so you can feel refreshed the next day. After several years of use, though, your mattress may not provide you with the proper support you need for quality sleep.<\/p>\n

Tip<\/em>: A good rule of thumb to follow is if your mattress has hit the <\/em>seven-year mark<\/em><\/a>, it\u2019s time you two have a serious heart-to-heart. If it has visible signs of overuse (rips, holes, visible tearing, etc.) or you\u2019re constantly waking up with aches and pains, then you may want to consider replacing it<\/em>.<\/p>\nWondering where to start looking for a new mattress? Take the Better Bed Quizzz @BetterSleepOrg #bettersleep<\/a>\n

#4 Be smart about exercise<\/strong><\/span><\/p>\n

Staying active during the day is not only beneficial to your overall health, but it helps your body sleep at night, too. Even taking a simple walk can get your blood flowing and improve your sleep.<\/p>\n

Tip<\/em>: Breathe in the fresh air, smell the roses and try to get outside for your daily exercise; exposing yourself to bright light during that time will help your body stay alert. Be sure to end your workouts at least two hours before bedtime, so your body has enough time to recover before you sleep<\/em>.<\/p>\n

\"Tips<\/p>\n

#5 Unplug for better zzz\u2019s<\/strong><\/span><\/p>\n

Having electronics in your room makes it difficult for you to fall asleep. Not only do they distract you from getting the quality sleep you need, but the blue light emitted by their screens stimulates your brain while you\u2019re trying to sleep as well.<\/p>\n

Tip<\/em>: Your bedroom should serve as an oasis for amazing sleep<\/a> \u2013 which means minimizing disturbances as much as possible. Keep laptops, smartphones, tablets and electronics out of reach and far away from you while you\u2019re asleep.<\/em><\/p>\n

#6 Go dark in the bedroom<\/strong><\/span><\/p>\n

Artificial light disrupts natural sleep, so your bedroom needs to be completely dark to encourage it. Plus, since you spend about 1\/3 of your life on a mattress<\/a>, don\u2019t you want to make that space comforting and relaxing? That\u2019s why it needs to be quiet, cozy and most importantly, DARK.<\/p>\n

Tip<\/em>: Consider purchasing room-darkening blinds to keep the light out at night or opt for a sleep mask.<\/em><\/p>\n

#7 Cool it off<\/strong><\/span><\/p>\n

Your environment has a huge impact on your ability to sleep, and if you want to sleep better, make your bedroom welcoming for it. When it comes to your room\u2019s temperature, it should be just cool enough so your body wants to sleep.<\/p>\n

Tip<\/em>: Set your thermostat to a temperature between <\/em>65-67 degrees<\/em><\/a> at night for satisfying sleep.<\/em><\/p>\n

#8 Try to keep stress out of the bedroom<\/strong><\/span><\/p>\n

Bringing the stresses of your job and life into the bedroom every night won\u2019t allow you to sleep well. Instead of getting the rest it needs, your mind is tossing and turning with worry.<\/p>\n

Tip:<\/em> Yoga nidra is a type of yoga that relaxes muscles and brings the body and mind into tranquility, which is perfect each night before bed. For example,<\/em> child\u2019s pose<\/em><\/a> is a simple position to do if you\u2019re trying yoga for the first time. It relaxes the back and calms your nervous system, so you can ease into a good night\u2019s sleep.<\/em><\/p>\nA stress-free slumber is the sweetest slumber #BSCSleepTips #bettersleep @BetterSleepOrg<\/a>\n

Getting a good night\u2019s sleep is important for your overall health, productivity and well-being. Follow these 8 sleep tips to make adjusting to Daylight Saving Time a breeze, so you can catch those zzz\u2019s.<\/p>\n

Get the Snoozzze News you need all year long so you are sleeping well each and every night. Sign up for our newsletter today!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s that time of year again. As winter comes to a close and spring flowers begin to bloom, it’s time to turn your clocks forward one hour for Daylight Saving Time. Unless you happen to live in Arizona or Hawaii, your day is about to get an hour shorter, which will impact your sleep. It\u2019s […]<\/p>\n","protected":false},"author":3,"featured_media":2097,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[6,13,7,63],"class_list":["post-1428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-better-sleep","tag-daylight-saving-time","tag-sleep","tag-spring"],"acf":[],"yoast_head":"\nDaylight Saving Time and Sleep - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"description\" content=\"It\u2019s that time of year again. 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