To make better use of daylight during the warmer and sunnier months, we turn our clocks ahead one hour. Daylight Saving Time (DST) started when Benjamin Franklin suggested taking advantage of the longer daylight hours of spring and summer months to save money on candles.
It only takes a one-hour difference to a healthy night of sleep out of whack. To avoid that, here are tips on how to sleep better during Daylight Saving Time:
Prepare for the time change.
Help your body and Circadian rhythm adjust with the time change. Several days before the time change, try going to bed a few minutes earlier than usual to gradually transition. Make sure to make your bedroom conducive for sleeping as well. See to it that your bedroom is dark, quiet, and cool so you can sleep better – whatever time you need to.
Other things that can help you prepare for the time change include adjusting your clock a day before the change and getting enough exercise during the day. However, if you haven’t prepared way before the time change, it’s never too late to start today.
No alcohol or caffeine after noon.
Alcohol and caffeine are stimulating substances that can interfere with an adult’s normal sleep, the same way sugary snacks can stimulate kids to be awake and energetic during bedtime. If you think that drinking coffee later in the afternoon doesn’t affect your sleep at night, know that studies say otherwise. Caffeine affects your sleep unknowingly.
Even when you can go to bed as usual even after consuming alcohol or caffeine, you might not notice it easily, but you won’t get into a deeper slumber as quickly as normal. So, if you want a truly restful sleep at night, especially during DST, try your best to avoid alcohol and caffeine in the afternoon or during 4 to 6 hours before your bedtime.
Stick to regular sleep hours.
Help your body develop a healthy sleep pattern by sticking to regular sleep hours. Make it a practice to sleep and wake up at the same time each day whether it be on weekdays or weekends. With this practice, you’ll help your body regulate its sleep pattern while helping yourself get the most out of the hours of your sleep every single night.
Destress yourself before bedtime.
Aside from avoiding stimulating substances such as those mentioned above before bedtime, doing relaxing and destressing activities can also help you sleep easier and better. But in finding relaxing things to do, refrain from using your smartphone or the television. The blue light in these electronic devices can actually ruin your bedtime.
You can soothe yourself with a relaxing bath instead. Then, relax with a good book or a light read after. You can also play relaxing music or white noise to help you relax better while preparing yourself for bedtime. Do any activity you personally prefer to help you wind down. Keep yourself from thinking about negative things while in bed as well.
Invest in a quality mattress.
Without having the right mattress that matches all your specific sleeping requirements, practicing all the above tips will just be in vain. Your mattress will greatly affect the quality of your sleep whatever time or season it may be. If your mattress doesn’t meet your current sleep needs, it may be the best time to replace your mattress immediately.
The right mattress that can help you get through a restful night should offer you both comfort and support while regulating your body temperature. If you have the right mattress, achieving a restful sleep each night will be a breeze. If you don’t know where to begin in choosing a mattress, give a high-quality gel memory foam mattress a consideration.
Follow the above tips to survive Daylight Saving Time and achieve a restful and truly relaxing sleep all-year long!
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