Are you ready to 'fall back' this weekend? Here's some information from Jeffrey P. Barasch, M.D., FACCP, FAASM, medical director, The Center for Sleep Medicine at The Valley Hospital you'll want to know.
The End of Daylight Savings Time
Daylight Saving Time ends at 2:00 am Sunday, which means setting our clocks back an hour and — for many of us — enjoying an extra hour of sleep. Thanks to that extra hour, "falling back" isn't as disruptive to our bodies as "springing forward." Our circadian rhythms, or our bodies' natural biologic clocks, can usually adjust quickly to the additional hour. Because the biologic clock is slightly longer than 24 hours, it is usually much easier to sleep an hour later than to get up an hour earlier.
Genes Regulate Our Biologic Clock
Scientists have discovered that we have genes that regulate our biologic clocks, which accounts for why some people are naturally early risers, morning larks, and others are night owls. Recently, it has been discovered that these circadian or "clock" genes appear to have other important functions, such as stimulating thirst before bedtime to encourage us to remain well hydrated through the night's sleep, and, even more importantly, the regulation (or failure to control) the growth of cancerous cells.
Daylight saving time originated as an attempt to save energy during World War I. Contrary to popular conception, farmers generally do not support daylight saving time; they work around the sun regardless of the time. The spring shift to daylight savings time is associated with increased risks for heart attacks and strokes; no such rate hikes have been noted when daylight savings time ends.
Do You Have Difficulty Adjusting to the End of Daylight Savings?
Some people do have difficulty adjusting to the end of daylight saving. Some headache sufferers, especially those with cluster headaches, experience more frequent headaches. Others, whose employment involves shift work, may have more difficulty accommodating further changes in their schedules.
If you are among the millions of Americans who report trouble getting a good night's sleep, there are some things that may help.
Healthy Sleep Tips:
- Create a sleep-friendly environment that is dark, cool, comfortable and quiet.
- Have a relaxing routine before bedtime, such as soaking in a hot bath, reading or listening to soothing music.
- Avoid caffeine, nicotine and alcohol for several hours prior to bedtime, as they can disrupt sleep.
- If an individual is having difficulty sleeping, avoid spending excessive time (more than 20 minutes) in bed while awake. It is better, for long-term quality sleep, to listen to music or read in a chair than tossing and turning in bed.
- Get up at your usual time on a regular basis. Although you may find this a bit difficult, it will help you adjust to the time change.
Underlying sleep disorders (such as sleep apnea or narcolepsy) can be exacerbated by seasonal clock changes. If someone regularly experiences disturbed sleep, daytime drowsiness or fatigue, speak to a doctor or consult with a sleep medicine specialist.
Click here to learn more about Valley's Center for Sleep Medicine.
