Spring Forward without Losing Sleep

The return to daylight saving time each spring affects the sleep patterns of millions of Americans. Dr. Aparajitha Verma, medical director of the Sleep Disorders Center at The Methodist Hospital in Houston, Texas, answers some of the most common questions about how to practice good sleep hygiene before March 8 rolls around so you don’t lose an hour of sleep.

Q: What can I do to better prepare myself for daylight saving time?

A: People need to make sure they are well rested before the time change. One way to do that is to start changing your sleep habits days before the time change. You can get up an hour earlier and go to sleep an hour earlier. You can also take a nap in the afternoon on Sunday if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.

Q: If daylight saving time disrupts my sleep patterns, can that lead to more serious sleep problems?

A: Absolutely. More than 70 million people in the United States are already affected by some kind of sleep problem. Add the time change, and it can cause serious health and lifestyle issues. As you’re trying to get used to the time change, keep in mind that if you cannot fall asleep within 30 minutes of lying down, if you have excessive daytime sleepiness, or if you’re still sleeping for seven or more hours and waking up tired, you may have a more serious sleeping disorder. People with these symptoms should consider an overnight sleep study at a center that is accredited by the American Academy of Sleep Medicine, such as the sleep center at Methodist.

Q: What are some other tips for a good night’s sleep, before and after a time change?

A: Daylight saving time gives us the opportunity, at least twice a year, to practice good sleep habits that we should try to use year round:
• Sleep in a quiet and dark environment and set the thermostat at a slightly cooler temperature;
• Don’t allow pets in the bed;
• No reading, eating or watching TV in bed;
• Don’t watch the clock;
• Set a "wind down" time prior to going to bed;
• Don’t take over the counter sleep aids and avoid caffeine, nicotine and alcohol close to bedtime, as these can disrupt sleep. Instead, try drinking warms teas or milk to increase your body temperature, which helps induce and sustain sleep;
• Exercise is good for sleep, but not within two hours of going to sleep

To read more sleep tips or to learn more about Methodist’s Sleep Disorders Center, go to methodistsleep.com or call (713) 790-3333.

Source: Methodist Hospital, Houston