As we approach the time of year when we adjust our clocks for Daylight Saving Time, it’s important to consider how this change can affect our health and well-being. Daylight Savings this year falls on November 3rd. This transition can disrupt our internal body clock, leading to sleep disturbances, mood changes, and even impacts on our physical health.
Here are Dr. Correa's tips, tricks, and medical recommendations to help you smoothly adjust to the time change:
1. Gradual Transition:
Adjust Sleep Schedule Early: Start going to bed 10-15 minutes earlier each night leading up to the time change. This gradual shift can help your body adjust more smoothly. Dr. Correa would start this between October 24-28.
Morning Sunlight Exposure: Try to get outside for some natural sunlight early in the morning. This can help reset your internal clock and improve alertness.
2. Sleep Hygiene:
Consistent Sleep Routine: Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends.
Create a Restful Environment: Ensure your bedroom is conducive to sleep—dark, cool, and quiet. Consider using blackout curtains and white noise machines if needed. Earplugs can help some people (and can drive others crazy).
3. Healthy Lifestyle Habits:
Limit Caffeine and Alcohol: Reduce consumption of caffeine and alcohol, especially in the afternoon and evening, as they can interfere with sleep quality.
Balanced Diet and Hydration: Eat a balanced diet and stay hydrated. Avoid heavy meals close to bedtime to prevent discomfort and disruptions in sleep. In general, if your bedtime is 9pm, you should be eating dinner at 6pm.
4. Physical Activity:
Regular Exercise: Engage in regular physical activity, but try to avoid vigorous exercise close to bedtime as it can interfere with your ability to fall asleep.
5. Managing Stress:
Relaxation Techniques: Incorporate relaxation practices such as deep breathing exercises, meditation, or gentle yoga into your daily routine to reduce stress and promote better sleep. If you are wondering about taking a supplement to help you relax at night, please consider discussing it with Dr. C first.
6. Monitor Your Health:
Be Aware of Mood Changes: Pay attention to any mood changes or increased feelings of fatigue during this season. If these persist, call us.
Medication Timing: If you are on medication, consult your healthcare provider to determine if any adjustments in timing or dosage are needed due to the time change.
7. Seek Professional Advice:
If you experience significant sleep disturbances or other health issues related to the time change, please reach out to our office for guidance. We’re here to support you.
Remember, adjusting to Daylight Saving Time can take a few days to a week. By following these tips, you can help minimize disruptions and maintain your health and well-being during the transition.
For further information or to schedule an appointment, please contact our office at 949-216-0556.
Wishing you a smooth and healthy transition,
Aditi Correa, MD, MSCP
Your Partner In Health
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