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Daylight Saving: Suggestions To Help
We all know the saying to help us remember to adjust our clocks for the daylight saving
time changes (this Sunday in case you are wondering).
By moving the clocks ahead one hour in the Spring, we lose one hour which shifts work
times and other scheduled events one hour earlier. This pushes most people to have a
one hour earlier bedtime and wake up time. In the Fall, time moves back one hour. We
gain one hour which shifts work times and other scheduled events one hour later
thereby pushing most people to have a one hour later bedtime and wake up time.
Remember that several days after the time changes are associated with
somewhat higher health and safety risks due to disturbances to circadian
rhythms and sleep.
It can take one week for the body to adjust sleep times and circadian rhythms to
the time change so consider reducing demanding physical and mental tasks as
much as possible that week to allow oneself time to adjust.
Remember to be especially vigilant while driving, at work, and at home to
protect themselves since others around them may be sleepier and at risk for
making an error that can cause a vehicle crash or other accident.
Research found men and people with existing heart disease may be at risk for a
heart attack after the time change.
Officers can improve their adaptation to the time change by using these
suggestions (American Academy of Sleep Medicine, 2013). Circadian rhythms
and sleep are strongly influenced by several factors including timing of exposure
to light and darkness, times of eating and exercise, and time of work. One way to
help the body adjust is to gradually change the times for sleep, eating, and
For the Spring time change, starting about three days before, one can gradually
move up the timing of wakening and bedtime, meals, exercise, and exposure to
light earlier by 15 – 20 minutes each day until these are in line with the new time.
About one hour before bedtime, keep the lights dim and avoid electronic lit
screens on computers, tablets, etc. to help the body move earlier the time it is
ready to wake up in the morning and go to sleep at night.
For the Fall time change, starting about three days before, one can gradually
move the timing of wakening and bedtime, meals, exercise, and exposure to light
later by 15 – 20 minutes each day until these are in line with the new time. About
1 hour after awakening in the morning, you can keep the lights dim and avoid
electronic lit screens on computers, tablets, and so forth can help the body move
to a later time that it is ready to wake up in the morning and go to sleep at night.
Being sleep deprived before the time change will increase the health and safety
risks so make it a priority to get enough sleep and be well rested several days
before the time change.
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