Sleep & Oxygen Blog
Losing an hour of sleep from the end of daylight savings can shift the body's regular sleep-wake cycle. Even though the time difference is only an hour, your internal body clock may take some time to adjust. The sleep disruption can last for many days.
Your circadian rhythm can be disrupted by a time shift. The circadian rhythm is your body's 24-hour internal clock that controls your sleep/wake cycle. It can also be affected by external factors such as light and darkness. As a result, when daylight savings ends, the duration of light during the day changes, affecting how well rested we feel.
While most individuals are unaffected, those who already have sleep problems, such as sleep apnea, may have disruptions in their sleep and habits as a result of the time change. Many individuals get up earlier the week after the time change, have greater problems falling asleep, and are more likely to wake up during the night.
As you turn-forward your clocks, attempt to stick to your routine by getting up at the same time as the previous day. To help you acclimate to the new time, keep your meal times, exercise regimen, and sleep consistent.
Your body doesn't always adjust right away. Maintaining a nightly routine that notifies your body that it's time to sleep is a smart idea. Dim the lights, take a nice bath, or curl up with a good book. These are all excellent techniques to prepare for a restful night's sleep.
When it's time to go to bed, limit your screen time. Blue light from tablets and your smartphone screens prevents the brain from producing melatonin, a sleep-inducing hormone. The brain is stimulated by the light from electronic gadgets, which is not ideal before sleep. Electronics should be turned off at least 30 minutes before bedtime, according to the American Academy of Sleep Medicine.
Ensuring your bedroom has the right atmosphere can help you fall asleep. Your bedroom should be slightly cooler than room temperature to benefit from a good night’s sleep. Ensure it is quiet and dark. Try a white noise machine or ear plugs to help reduce background noise.
If you want more information about sleep apnea, our experienced team would be pleased to speak with you, please contact us.
Remember to change your clocks on March 13!
Port Arthur, Ontario, Canada, was the first city in the world to enact DST on July 1, 1908.
Port Arthur and Fort William (now Thunder Bay) were in the Central Time Zone. A local Port Arthur businessman, John Hewitson petitioned the town council to adjust the clocks to Eastern Time in the summer months so the local children and outdoors people could enjoy an extra hour of summer sun. Council agreed and the town turned its clocks ahead one hour from June to September.