Keep your schedule to prevent sleep over time
Almost everyone is waiting to "fall behind" by claiming extra hours of sleep in the fall. But it can be difficult to take advantage of this extra comfort and maintain the benefit. Time changes in autumn and spring inevitably change people's schedules, and it can take a week or more for the body to adjust. Until then, it can be difficult to fall asleep and wake up early. And, losing an hour in the spring can be even more stressful.
In some cases, the time shift can be dangerous. If your sleep cycle is awkward, driving can be a bad idea. A study by the National Institutes of Health found that Monday's fatal traffic accidents had increased after changes in both times. A similar study reported a 10% increase in heart attacks after time changes, especially changes in Sunday and Monday in the spring time.
For your health and safety, here are some tips to deal with the change of time:
1. Be as usual
Whether it's autumn or spring, try to manage your schedule accordingly. In the fall, keep things as close to normal as possible. If you usually get up at 8 in the morning, change the time in the morning if you can (although the clock says 9 in the morning). Stay Raising your core body temperature can make it difficult to fall asleep, so avoid heavy exercise within four hours of going to bed.
2. Make gradual shifts as needed
In the fall, it is not necessary to change your sleep schedule. Go to bed at your usual time, and your body will feel the same way when you wake up. About two weeks before moving on, though, go to bed and wake up 10 to 15 minutes earlier each day. This helps your body adjust slowly.
3. Avoid lengthy naps
Closing your eyes in the middle of the day is tempting, especially if you are feeling low. But it can be backfire because a good night's sleep can make it difficult for you to get a good night's sleep. Instead, step into the sun to stimulate your body and help your inner clock resume.
4. Be a night ritual
Bedtime routine is not just for children. You don't have to do things in a certain order, but you should make it a habit to slow down your body. Turn off your lights, take a hot shower, keep your phone, computer or tablet away, and turn off the television. Also, avoid screen time near bedtime. The bright light of electronics interferes with melatonin, a hormone that stimulates sleep. It stimulates your brain and makes sleep as difficult as sunlight.
It doesn't matter, change the hour to your schedule. The closer you stick to your routine, the faster your body will adjust to the change of time.