Time change this weekend: Tips for coping

As if getting enough sleep isn't already difficult enough, we will adjust our clock radios back one hour this Sunday and reset our internal clocks as well. For most of us, it's a welcome change. Waking up to darkness can be difficult, especially with colder air creeping in. To make a smooth transition and fall in sync with your circadian rhythm, take note of these tips.



Start extending bedtime a little later each night.

This may or may not fit your personal sleep needs. If you're unable to sleep in an extra hour, you'll need to work it in gradually. Pushing back the time you go to bed by a few minutes each day may be the best way to do this. But folks who prefer to rip the band-aid off may just push through a few tough days and move bedtime forward a full hour immediately.

Get plenty of exercise earlier in the day.

Regulating your sleep with exertion can have a tremendous positive effect on your sleep, much more so during the daylight savings transition. According to Dr. David Davila, cardiovascular exercise no later than three hours before bedtime helps increase your metabolism and make you more alert for the day. Avoid working out right before bedtime to avoid tossing and turning--body temperature needs to cool down to relax into sleep.

Get room darkening shades or curtains.

You could go upscale and foil out the window, or keep yourself in good standing with the HOA and buy blackout curtains. Light sleepers sense morning like sharks smell blood. Keeping it dark in your room will encourage more sleep in the morning. If you're not a fan of drapes, order custom blinds or shades to make sure you get a good fit. It's much easier to convince your body that it's still nighttime.

Consistency is key.

Keep your bedtime routine the same every night. Troubled sleepers need to work through the same rituals leading up to bedtime to mentally and physically prepare for slumber. Take a warm shower or bath, brush teeth and anything else leading up to dozing off in the same order every night--and no reading or watching TV in bed! One of the biggest culprits of insomnia is exposure to media. Your body and mind need to know that the bed is a place for sleep.

Minimize exposure to artificial light.

While we can't pinpoint how a world of fluorescent light and media overload affects our nightly slumber, we do know that it isn't good. In fact, we have solid evidence that exposure to artificial light limits the production of melatonin, a key hormone in regulating the sleep/wake cycle. Melatonin decreases with age, so exposure to sunlight and supplements taken toward the end of the day can help regulate sleep.

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Ashley Grimaldo comes from a long line of penny pinchers and enjoys blogging on money-saving tips and advice for frugal-minded parents. She lives with her husband and three children in Bryan, Texas. Ashley has been featured among such media outlets as Redbook, The Chicago Tribune, Time.com, and CBS News-Houston.




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