Re-Adjusting Your Sleep Schedule And Planning Ahead Will Minimize The Burden Of An Hour Of Sleep Loss With The Upcoming Time Change

9th March marks the return of Daylight-Saving Time (DST) in many parts of the United States. This is the day of the year, when we move, because the clocks an hour ago, the people lose an extra hour sleep. While this can potentially exacerbate the night sleeping struggles so many Americans by the accumulation of sleep to their existing debts, the American Academy of Sleep Medicine (AASM) notes that the impact of an hour sleep loss is minimal, if one plans and adheres to few simple steps to adjust to the new time.

Ron Kramer, MD, medical director of the Colorado Sleep Disorders Center in Englewood, Colo., says that the return of daylight saving time is a good time to consider an individual sleep patterns and behaviors Since good sleep patterns, such as a good diet and an exercise program, Forms the basis of maximising health.

"The switch to daylight saving time, with his loss forced an hour sleep and a change in sleep schedule, it can sometimes result of complaints disrupted daytime functioning," says Dr. Kramer. "This problem, surprisingly, can be as long as one to two weeks in some people, particularly in the" night owl "type of person."

Although the time change is only an hour loss, the researchers found that the disturbance in sleep patterns associated with the determination of the clock forward correlated with an increase in the number of traffic accidents and lost productivity as workers disrupted sleep adjust to the schedule change.

Lawrence Epstein, MD, medical director of the Sleep Health Center in Brighton, Massachusetts, agrees that sleep deprivation reduces job performance, the ability to focus attention and learning. He says, adapting your circadian rhythm to a new timetable, in order to avoid sleep deprivation planning.

"Whether you lose one hour due to daylight savings or dealing with jet lag from crossing time zones, you should have your new sleep schedule to allow time for your body to adjust to the new schedule," Epstein said. "Anticipation of change and to prepare a new timetable can prevent the development of the negative effects of a schedule change."

Circadianen rhythms, body or our internal clocks, the pattern repeated activities associated with the environmental cycles of day and night. People who have trouble sleeping an internal clock, has not in sync with the day-night cycle.

More than 70 million Americans have a sleep laboratory. Studies have linked poor sleep to serious health problems such as depression, obesity, heart disease and diabetes.

The AASM offers the following tips to help people better cope with the upcoming time change:

- Begin to re-adjust sleep schedule a few days before the time change, go to bed an hour earlier.

- Re-adjust your diet schedule by dinner an hour earlier.

- Be cautious when driving or operating machinery on the day of the time change.

- Avoid napping, especially before bedtime.

- Avoid caffeine in the morning, you wake and alcohol on the night to help you go to sleep.

- Keep a light schedule on Monday after the time change. These include minimizing driving and strenuous physical activities to avoid.

- Eat right and stay well hydrated and stay physically active.

According to Dr. Kramer, even though the transition to summer time is not a big problem for you or others you know, nobody should believe that with poor sleep, or sleepiness during the day on a chronic basis (for more as two weeks or more) is something that "you just have to live with."

"I seek medical advice about sleep problems with your primary doctor should be your first step," says Dr . Kramer. Referring to a certified doctor of medicine or a sleeping AASM certified sleep laboratory may be necessary. "

AASM membership is a professional organization, working for the advancement of sleep medicine and sleep research.

American Academy of Sleep Medicine

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