Those who move their clocks forward an hour for Daylight Saving Time on Sunday may experience sleep problems due to difficulty in changing body clocks, according to a sleep expert.
Dr. Steven Feinsilver, director of the Center for Sleep Medicine at the Icahn School of Medicine at Mount Sinai in New York City, said that people's internal clocks tend to be programmed for a longer period of time than a 24-hour day and run a little behind the time shown on clocks.
"[It's] generally easier to stay up an hour later than to sleep an hour earlier, which is why the [Daylight Saving Time] change is a little more of a challenge than the end of [Daylight Saving Time] in the fall," Feinsilver said in a school news release.
Feinsilver noted several ways to get a good night's sleep. First he noted the importance of maintaining a consistent wake time, which should waver by no more than an hour per day, including weekends. He said that sleeping and sex are the only things that should take place in the bedroom. Reading can be OK, but it is not a good idea to have a TV in the bedroom. He said that spending eight hours or less in bed will lead to stronger periods of sleep.
Exercise can help with sleep, but not if you exercise in the hours right before bed time. Feinsilver said not to eat a big meal right before going to bed, but also not to go to bed hungry. He said to avoid alcohol and caffeine for several hours before going to bed.
Feinsilver said it can be a good idea to establish a "worry time" at least one hour prior to going to bed to write down all of your worries or what you need to do the following day. This allows you to put the list aside and relax before going to bed.
Feinsilver also mentioned that everyone has a bad night of sleep occasionally and that the effects aren't serious from one such night.
More information on sleep and sleep disorders is available from The U.S. Centers for Disease Control and Prevention. The CDC recommends sleeping in a "quiet, dark, and relaxing environment, which is neither too hot nor too cold." It also recommends removing TVs, computers and other "gadgets" from the bedroom. It recommends making your bed comfortable and using it only for sleeping.
