Daylight Savings Time is a time in the year when we “spring forward” and lose an hour of sleep. This momentous occasion also marks the beginning of Sleep Awareness Week. Ideally, one-hour shift may not sound dramatic, but your nervous system is strongly impacted. During this time of the year, you may feel groggy, wired at night, foggy during the day, or extra sore that week. This is because you are experiencing sleep disruption which tends to impact everything from pain levels to stress hormones.
We are living in a fast-paced world where sleep often takes a back seat to our seemingly endless to-do lists and commitments. We often tend to stay up late to catch up on work, binge-watch our favorite shows, or scroll endlessly through social media feeds. Adding the hour shift in our routine may even worsen the situation leaving us with lesser sleep hours. But all this is impacting our sleep which is a necessity especially in maintaining good mental health.
Sleep plays a crucial role in regulating our emotions, processing information, and restoring our bodies and minds. Skimping on sleep means that you are depriving yourself the opportunity to recharge and reset, leaving you vulnerable to a myriad of mental health issues. Extreme sleep deprivation is also linked to increased risk of anxiety, depression, mood swings, and cognitive decline.
During this years’ Sleep Awareness Week, let’s take a moment to reflect on our sleep habits and make a commitment to prioritize rest for the betterment of our mental well-being. Here are calm, simple 7-Day reset for better sleep as we transition to daylight saving time:
- Days 1-3: The Gradual Shift
Shift your bedtime and wake-up time 15-20 minutes earlier each night to help your body adapt to the time change before it happens.
- Day 4: Prepare a Sleep-Friendly Environment
Make your bedroom a sanctuary for sleep by keeping it cool, dark. And quiet. Ensure you invest in a comfortable mattress and pillows that support your body and promote restful sleep. You can also use blackout curtains or an eye mask when sleeping.
- Day 5: Get Light & Set a Consistent Sleep Schedule
Get bright, natural sunlight within 30 minutes of waking to reset your internal clock. Also aim to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock and improves the quality of your sleep.
- Day 6: Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid screens at least an hour before bedtime, as the blue light emitted by electronic devices can disrupt your sleep-wake cycle.
- Day 7: Limit Caffeine and Alcohol
Caffeine and alcohol can interfere with your sleep patterns. Therefore, avoid consuming them close to bedtime. You can instead take herbal tea or warm milk to help you unwind.
National Sleep Awareness Week is a good reminder to check in with your sleep habits. If daylight saving time throws you off every year, plan ahead by applying calm, simple 7-Day reset for better sleep. And if you experience muscle tension, stress, or chronic pain that interferes with your sleep during this time, schedule a call with our chiropractic expert Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to address the root issue.