Chicago – It’s once again time for the annual ritual of changing the clocks forward as Daylight Savings Time takes place at 2 a.m. central standard time on Sunday, March 11. While most Americans will feel only slightly sluggish from the lost hour of sleep, a significant number of people will experience disruptions in normal sleep patterns as a result of the time change, which can affect performance and safety.
“Many people mistakenly assume that the only consequence of sleep deprivation is a feeling of drowsiness,” said Phyllis Zee, MD, PhD, director of Northwestern Memorial Hospital’s Sleep Disorders Center and the associate director of the Center for Sleep and Circadian Biology at Northwestern University Feinberg School of Medicine. “Even one hour of lost sleep can take a toll on one’s health and many individuals experience grogginess, difficulty focusing, irritability and more seriously, drowsy driving. Statistically in the days following Daylight Savings there are more car accidents due to the lack of alertness.”
Leading up to the time change, Zee recommends going to sleep earlier on Saturday and Sunday night, and getting exposure to bright outdoor or indoor light in the morning, which will acclimate your body’s clock to the new time. Zee also reminds people that Daylight Savings is not the only time when it’s important to focus on sleep regimen, and that prolonged sleep problems have been associated with high blood pressure, weight gain and trouble with memory and learning.
“Most people experience some difficulty sleeping at some point. Unfortunately many people do not talk with their doctors because they don’t think there is help,” added Zee. “It’s important to know that trouble sleeping can be a sign of a sleep, medical or psychiatric disorder that with proper treatment can improve.”
The number of hours needed for sleep depends on individual factors and can range from seven to nine hours. Many Americans’ standard work schedules now average nine to 10 hours, and the day’s challenges and stresses may make falling asleep quickly difficult. “The 24-7 culture that we all live in makes it difficult to transition from waking to sleeping hours, since cell phones, e-mail and computers are always at our fingertips,” said Zee.
There is a common misconception that you can “get away” with less sleep but this is unfortunately not true. The amount of sleep you need is genetically predetermined and if you do not get the right amount then you will accumulate a sleep debt which may require payback at inappropriate times. To help people get a good night’s sleep this weekend and throughout the year, Zee offers tips on proper sleep habits.
• Consistency is key – Stick to a regular bed time, setting your internal clock helps your body auto-start the sleep process accordingly.
• Bedroom boundaries – Make sure the bedroom is only for going to sleep. It shouldn’t be a place to watch TV, do work, surf the internet or eat. That way your body knows that when you get into bed, it’s time to go to sleep.
• Work up a sweat – Exercise can give your body something to rest from and help you stay asleep at night. To allow enough wind-down time, it’s best to complete exercise at least two to three hours before going to bed.
• Set the stage – Take a hot shower then get into a cool bed. The drop in your body’s temperature after taking a hot shower and entering a cooler room is a process that naturally mimics day and night, and may help guide you to sleep.
• Put your thoughts to bed – Jot down your to-do list for the next day and keep it near the bed to avoid racing thoughts that can prevent you from falling and staying asleep.
• Relax – Avoid activities such as going online or watching TV that will hold your interest and keep you engaged. Listening to music or reading something that you find mindless in a dimly lit area may help you feel sleepy.
If sleep doesn’t come naturally or you experience excessive sleepiness during the day despite a good sleep regimen, speak with your physician to determine the cause of sleep loss and regain control over your ability to be well-rested. Northwestern Memorial’s new 10,000-square-foot state-of-the-art Sleep Disorders Center conducts day and night studies for the diagnosis and treatment of a multitude of sleep disorders, including sleep apnea, periodic limb movement disorder, nocturnal behaviors such as sleep walking, talking and eating in sleep, acting out dreams, and narcolepsy. Patients also have the option of completing diagnostic studies at home using ambulatory monitoring technology.
To learn more or to schedule an appointment, visit the Sleep Disorders Center online or call 312-926-0779.