Daylight saving time: – News from Lima
Let’s face it, most of us don’t get enough sleep even though we are very aware of its importance to our physical, mental and emotional health.
And while sleeping within the recommended seven to nine hours per night is a struggle for many adults at any time of the year, setting the clocks for daylight saving time can be an even greater challenge for children. bedtime routines, said Dr. Aneesa Das, a pulmonologist at Ohio State University’s Wexner Medical Center who specializes in sleep medicine.
Daylight saving time will end at 2 a.m. on Sunday, November 7, when the clocks will have to be set back one hour.
“Daylight saving time is probably a bigger problem than most people realize,” Das said. “People are chronically sleep deprived, and adjusting our sleep even more – like in spring we lose a whole hour – further increases this sleep deprivation.”
Research has shown this to be the case, Das continued, citing studies that show how people experience an 11% increase in depressed mood symptoms after the fall change.
While Das admits that the “back-off” time change that will occur in the early hours of Sunday morning is a little easier than the one in spring – it comes with an extra hour of sleep – she recommends people to always know how the event might affect them or their family.
And it could be all the more important this year as the routines of many people have been disrupted by the coronavirus pandemic. Sleep affects the immune system as well as people’s response to vaccines, Das said.
Here are some tips she offers for dealing with sleep issues when the clocks change for daylight saving time:
Take a look at the light exposure
Das said that people’s internal clocks reset themselves every day thanks to sunlight, so she recommends increasing exposure to natural light. On the other hand, it’s best to limit artificial light, such as from a cell phone, during the dark hours before bedtime.
Practice changing daylight saving time early
“Staying awake an hour earlier and then sleeping can be difficult, especially for children,” she said. She recommends people try going to bed 20 minutes later (or earlier, depending on the time of year) a few days before the change, then adding 20 minutes each day until the clocks change to. a more gradual transition.
It can be a tool to help sleep all year round, Das said, but it’s especially important to pay attention to physical activity at the start or end of daylight saving time. Studies, she said, have shown how exercise helps people with jet lag or adapt to time changes, whether it’s daylight saving time or traveling. in different time zones.
Limit the consumption of caffeine and alcohol, especially in the evening
Both of these disrupt sleep, and while it can be tempting to use them as aids to combat daytime sleepiness, Das said they’ll leave you feeling even less rested.
Keep the same bedtime routines
Try to interrupt your nightly rituals as little as possible (schedule, bath or shower, reading, eating habits) as this will help alert your body that it’s time to fall asleep, Das said. It can also be particularly useful for children.
Setting clocks for daylight saving time can present an even greater challenge to bedtime routines, said Dr Aneesa Das, a pulmonologist at Ohio State University’s Wexner Medical Center, specializing in breast medicine. sleep.