Sleep problems may surface around the change because many people have difficulty changing their body clocks.
Sleep deprivation wears down our normal capacity to deal with daily aggravations and challenges, it effects our memory, Inability to concentrate, diminishes motor skills or have poor decision-making, Increased appetite, vision problems, mood swings, health problems and can even affect relationships
Spring forward and sleep easy with these tips
1. Gradually Spring Into the Time Change
Make gradual adjustments. Go to bed and put your children to bed 15 minutes early, starting several days before the change.
2. Estimate How Much Sleep You Need
Not everyone needs the same amount of sleep to be well-rested, and sleep requirements can change with age..
3. Keep Regular Sleep Hours
Go to bed and wake up at the same time each day. This helps your body regulate its sleep pattern. If possible, wake up at the same time on the weekends or within an hour of your usual wake up time.
4. Take a nap
If you feel sleepy after the change to daylight saving time, take a short nap in the afternoon — not too close to bedtime. Avoid sleeping in an hour longer in the mornings.
5. Get Some Exercise During the Day
Exercise can help you sleep better. Aim for at least 30 minutes of moderate exercise, three times a week or more. Do not to exercise within 3 hours of bedtime.
6. Avoid Stimulants
Alcohol and caffeine -found in coffee, tea, chocolate, and some pain relievers can interfere with sleep. avoid alcohol and caffeine for 4 to 6 hours before bedtime. Sugar and tobacco can even affect sleep just as caffeine and Alcohol does.
7. Eat Light at Night
Indigestion or having too much food in your stomach can be uncomfortable For a better night’s sleep, eat light, simple foods 3 hours before bed.
8. Relax into bed time
Stress and overstimulation can make it hard to fall asleep. Try to avoid intense TV programs or movies before bed. Relax with a soothing, warm shower or bath
9. The right combination of light and dark
The right combination of light and dark can help your body’s circadian rhythm readjust so you can fall asleep quicker. In the morning, open the blinds or curtains and brighten the lights. Remember to spend time outside during the day getting plenty of sunlight. In the evening dim the lights, so that your body understands that it’s time to wind down
10. Create a Sleep Sanctuary for a Happier, Healthier You
Create the ideal bedroom: a personal sleep sanctuary. Make your bedroom a special retreat – a cozy, comfortable environment that is conducive to relaxation and restorative sleep.
Create the ideal sleep surroundings, including your mattress and bedding, these elements have a major impact on the quality and quantity of your sleep which determine how you will function and feel every day.
Colours play an important role of the ideal surroundings.
Below a interesting study showing the best colours. By Jaymi Mccann Published: 11:10 GMT, 16 May 2013
Blue tends to get the best rest – nearly eight hours a night – and wake feeling happy and positive.
According to a survey, it is linked to calm, soothing feelings and is thought to slow the heart rate and even reduce blood pressure
Green and yellow are also winners, with those choosing these colours clocking up roughly seven hours and 40 minutes of sleep.
However, it’s best to avoid purple, which is too stimulating and can cut nightly hours of rest to less than six. Grey and brown get the thumbs-down for being too dreary and depressing.
|Blue||7 hrs 52mins|
|Yellow||7 hrs 40mins|
|Green||7 hrs 36 mins|
|Silver||7 hrs 33 mins|
|Orange||7 hrs 28 mins|
|Red||6 hrs 58 mins|
|Gold||6 hrs 43 mins|
|Grey||6 hrs 12 mins|
|Brown||6 hrs 05 mins|
|Purple||5 hrs 56 mins|