Mention three little words Daylight Savings Time in a crowd and you will get groans, haters, excitement, and lovers of the twice a year clock movement. On November 7, 2021, at 2:00 am we will again have a “falling back” of 1-hour of time. This falling back actually will feel like you are gaining an “extra hour “of sleep. As opposes to in the Springtime loss of an hour which will happen on March 13, 2022.
In the Spring this loss of an hour can make us feel sluggish, tired, grumpy. But Autumn this added hour of sleep we welcome with open arms, or do we?
If you are an early riser and dislike waking up in the dark you will be pleased as you will see light earlier in the morning. However, setting the clock back will push sunsets earlier and most of us will be commuting home in the dark. If you work a 10 or 12 hour shift you will be getting up in the dark and returning home in the dark as the days become shorter. According the Farmer’s Almanac the shortest or darkest day of the year is December 21, 2021, (for the Northern Hemisphere) which is the official first day of Winter.
This is also the time when Earth’s Axis is pointed farthest from the Sun giving us only 9 hours 57 minutes of day light for those of us on Pacific time. For some people having longer dark days can affect your mood and create problems with sleeping in general.
We all have a natural 24-hour sleep/wake cycle and when we adjust it even by one-hour problems can occur. Light plays an important role in our sleep cycle or circadian rhythm. This internal body clock signals our brain to be alert and awake or feel drowsy or sleepy. Also during the sleep cycle darkness signals our brain to reduce Cortisol (wake cycle) and increase Melatonin (sleep cycle) production. If we have too much light or darkness our sleep/wake cycle is off and we either sleep too much or sleep too little.
When that happen other health concerns can also arise like insomnia, cognitive impairment, depression, weight gain, cardiovascular problems and possible higher cancer risk according an article by the National Institutes of Health entitled “Circadian Clock, Cancer, and Chemotherapy”, Epub 2014 Oct 29.
Here’s to a better night’s sleep
There are many good reasons to get a good night sleep like improved memory, appetite control, positive mood, improved immunity and less anxiety. But how do get a “good night’s sleep?”
Try these 6 habits to help you improve your sleep.
- Reduce screen time, remember the light factor screens emit light which encourages your brain to keep in the wake cycle. Thus, reduces the melatonin production in the brain. So turn that screen off at least an hour before bed. If you just can’t miss that show or need to watch “just one more Tic Tock video at least use blue blocker glasses.
- Remove all work from the bedroom. Our bedroom should be used for sleep and sex only. Find another room for work, it only reminds us of what we have to do.
- Keep the room cool and dark. Try to set the room temperature 60 and 75°F. Check out which temperature you sleep best at by adjusting the temperature night by one degree until you find your ideal sleeping temperature. Use darkening shades and charge your tablet or phone outside of the bedroom. Even the smallest amount of light from these devices can disrupt your sleep.
- Exercise at least 30 minutes a day on most days and at least an hour before bedtime. Exercise is a great way to reduce stress, promote sleep and keep you healthy. Just don’t do it right before bedtime.
- Keep a routine try to go to bed and wake up at the same time each day or within an hour or so even on weekends. Follow a bedtime routine, like reading, washing for face and hand or taking a nice warm bath. Drink a cup of hot herbal tea and relax from the day. You brain and body will thank you for this routine by giving you better quality of sleep.
- Limit Caffeine in the late afternoon and watch the quantity of caffeine beverages you drink. Especially coffee, energy drinks, sodas, dark chocolate and green and black teas.
If you continue to have sleep problems after trying the above items, it might be time to talk to your medical provider or therapist. They can help with creating a plan specific for you and making sure there is noting more serious going on.
To a good night sleep.
Sheralyn (Sherry) Shockey-Pope, LMFT #37209 is Chief Operation Officer and Co-Owner of Central Counseling Services, a successful and vibrant group practice. She has been licensed since 2000. Her group practice serves over 700 clients, and they provide over 1500 client sessions monthly. Sherry oversees the day-to-day operation of the practice in two locations, Riverside and Murrieta, CA. She directly supervises associates and the support staff. In her spare time she loves being outdoors kayaking, swimming or sailing.