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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

        activity.

      • 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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