Set Your Clock for Good Sleep

How did Spring Forward go for you this weekend? The time change can be an interruption to our normal sleep habits. Be sure to set your clock for good sleep.

Thanks to the Better Sleep Council, here are some tips for surviving Daylight Saving Time:

• Plan for 7-8 hours of sleep every day

  • Make a deal with yourself that you’re going to plan for seven to eight hours of sleep every day, even if the day is an hour shorter. Work backward from the time you need to get up and set your bedtime. Setting aside time to get the sleep you need is a gift you can give yourself. Once you’ve set a bedtime, stick with it so that it becomes part of your routine.

  • To help adjust to the spring time change, start preparing for it several days in advance, going to bed 15 minutes earlier each day.

• Make your bedroom your sleep oasis

  • Time changes are also a good cue to evaluate your bedroom. Make sure it is dark, quiet and cool at night so you have the best setting for sleep. Prepare for better sleep by creating a relaxing bedtime ritual like taking a bath, reading a book or listening to music.

• Cut the snacks

  • Eating and drinking can actually disrupt your sleep. Plan to finish meals and snacks two to three hours before bedtime because digestion wakes up your body. Alcohol and caffeine are also sleep interrupters when consumed before bed. Limit caffeine to the morning and finish your alcohol consumption by early evening. Smoking before bed can also make it difficult to go to sleep.

“When you wake up each morning refreshed and relaxed, your whole day is already off to a great start. Your bedroom plays a key role in getting the sleep your body needs, but it’s more than just a room for sleeping. It’s also a place where you and your family unwind, so it needs to be comfortable and friendly.” - The Better Sleep Council