Can the Time Change Hurt Your Sleep?

Turning the clock back an hour provides most of us with an extra hour of sleep one wonderful Saturday every year. As nice as it seems to get an extra hour of sleep, it still throws off your body’s clock. Most people struggle more with losing an hour of sleep in the spring, but many of us will have a difficult time falling asleep as we adjust our schedules to the time change. Here are our tips to help you through the time change.

Avoid Electronics

As hard as it may be, you shouldn’t use electronics an hour before bed. Turn off the TV, say goodnight to Netflix, and put down your phone. These activities can keep you feeling stimulated and alert. The light from computers, tablets, phones, and TVs can suppress melatonin, which can affect the quality of your sleep.

If you must check your emails before bed, dim the display light on your phone or computer. Electronic devices emit blue light, which tricks the brain into thinking it is daytime. If you must work at night, try a pair of blue-blocking glasses or use an auto-adjust feature on your phone for brightness.

Be Careful with Caffeine

Who doesn’t love a hot cup of coffee in the morning? There’s nothing wrong with enjoying your morning brew, but if you find yourself constant refilling your mug throughout the day, it is probably time to cut back.

The effects of caffeine linger for many hours after consumption so try to avoid it in the afternoon and it could impact your sleep. According to the Journal of Clinical Sleep Medicine, if you drink caffeine six hours before bedtime, you are likely to lose a full hour of sleep!

Stick to A Sleep Schedule

Try to establish a sleep schedule where you go to bed and wake up at about the same time each day…yes, even on the weekends. This helps your body regulate its natural sleep cycle.

Nothing Wrong with Napping

If you’re feeling sleep-deprived, allow yourself the time to nap. Avoid sleeping in in the mornings, as this only prolongs how your body reacts to the time change. And, if you do need to nap, avoid doing so too close to bedtime and set an alarm for 30 minutes or less.

Keep Up With Chiropractic

Chiropractic adjustments are gentle, effective, and can even help improve your sleep. When you receive an adjustment, you will find improved relaxation, blood flow, and pain is relieved. When the body is relaxed and comfortable, you are better able to fall asleep and stay asleep. We can also offer suggestions for the best sleep positions for your body and whether a chiropractic pillow may be the key to a good night’s sleep.

Daylight saving transitions can throw your body out of whack, so don’t be alarmed if you are feeling out of sorts this week. At Williamsburg Chiropractic, we can help you get back on track. Click here to schedule an adjustment so you can ease through the time change!