Time Change Tips
Turning the clock back gives most of us a much needed extra hour of sleep. As nice as it may seem, that time change still throws off your body’s clock. Though most of us struggle with losing an hour of sleep in the spring, many still have a difficult time falling asleep while adjusting to the time change. Here are our time-change tips.
TURN OFF THE ELECTRONICS
Electronics should be avoided for at least an hour before bed. Put down your phone and turn off the TV. Electronics emit blue light, which tricks the brain into thinking its daytime so using electronics before bed keeps you feeling alert and stimulated. That blue light can also suppress melatonin, which can impact the quality of your sleep Do your best to avoid electronics before bed, but if you must use them, do yourself a favor and dim the display light.
CUT OUT AFTERNOON CAFFEINE
We love a morning cup of coffee as much as the next person! There’s nothing wrong with enjoying a morning mug or two and consuming caffeine in moderation, but if you are reaching for the coffee pot throughout the day, it may be time to cut back.
Your body can feel the effects of caffeine hours after consumption, so do your best to avoid it in the afternoon. The Journal of Clinical Sleep Medicine found if you drink caffeine six hours before bed, you are likely to lose a full hour of sleep!
CREATE A SLEEP SCHEDULE
A sleep schedule helps your body regulate its natural sleep cycle. Establish a time that works for you to go to bed and wake up each day and stick to it…even on the weekends!
TAKE NAPS WHEN NEEDED
If you are feeling the effects of sleep deprivation, give yourself the time to take a nap. If you do nap, be sure to avoid sleeping in in the mornings, as this will only prolong how the body reacts to the time change. You also don’t want your nap to be too close to bedtime and it should be for only 30 minutes or less.
KEEP UP WITH YOUR CHIROPRACTOR
Our safe, gentle, and effective chiropractic adjustments may help improve your sleep! When you maintain a regular chiropractic care regimen, you can enjoy improved blood flow, relaxation, and pain relief. When your body is in a relaxed and comfortable state, you will be better able to fall asleep and stay asleep. We can also suggest which sleep position is best for your body and if a chiropractic pillow is what you’re missing for a great night’s sleep.
Time changes and daylight saving transitions can really throw your body’s clock off, so don’t be surprised if you aren’t feeling like yourself this week. Here at Shields Chiropractic, we can help you get back to feeling great. Click here to contact us and schedule an adjustment so you can get through the time change in comfort.