Sunday, November 6th marks the end of Daylight Savings. While we’re technically gaining an hour of sleep, it can still throw our bodies off. Here are some tips for maintaining healthy sleep patterns.
Go to Bed Later
Yes, you read that right! To adapt to the time change, try to go to bed an hour later than normal the night before. In other words, if you normally go to bed at 10pm, try waiting to go to bed at 11pm the night before so that your body will be tired around the same time once the clock is set back.
Eat a Lighter, Earlier Dinner
Try finishing your dinner 2-3 hours before bedtime to avoid digestive issues, such as heart-burn or gas. Skipping dessert and opting for a piece of fruit instead will help you steer clear of a sugar or caffeine kick. However, if you are still hungry before bed, it’s perfectly ok to have a small, healthy snack, like a handful of nuts or an apple. It’s no fun going to bed with a growling stomach!
While alcohol may relax you and may even help you fall asleep quicker, it also reduces rapid eye movement (REM) sleep, which is the most restorative sleep. So even if you get the recommended 8 hours of sleep, the quality of sleep is significantly lower.
Many studies show that the blue light from our digital devices can affect the quality of our sleep. At least one hour before bed, put away all of your electronic devices and opt instead for reading a book or magazine. Dimming the lights will also help prepare you for snoozing.
Keep it Cool
It’s no wonder our bodies are ready for sleep at night time when it’s typically cooler. When your body temperature is cooler, it initiates sleepiness. Set your thermostat between 60 and 68 degrees Fahrenheit for optimal sleep conditions.