Healthy sleep is about more than just feeling rested.
Our sleep cycle also affects heart rate, blood pressure and, stress hormones, which is why shifting sleep patterns can have such a big impact on health.
The link between osteoporosis and sleep.
Is bone density affected by your quality of sleep?
How are disease and sleep linked?
Poor sleep can be not only a symptom of disease but may also be one of the causes.
What is the link between Daylight Saving Time and Sleep?
The end of daylight saving time can have a big impact on the quality of our sleep. During the fall and winter, when the days are shorter, our bodies’ internal clocks may become disrupted. When light enters our eyes, it sends a message to our brains that it’s time to wake up. When it’s dark outside, another signal is sent telling us it’s time to sleep. But as we head into the shorter, darker days of winter, the sleep signal is sent earlier and earlier. This may lead to health problems, especially disruptions in sleep and mood changes.
So how do we ease ourselves into this transition?
Get enough sleep.
First of all, try to get at least 7 hours of sleep per night. For adults, studies indicate sleeping less than 7 hours is associated with a long list of problems, including increased risk of stroke and accidents. By budgeting 7 hours for sleep each night, you are giving your body the time it needs for healthy rest.
Get outside.
Next, try to get outside early in the morning. Beginning the day with 20 to 30 minutes of sunshine is one of the best ways to regulate your internal clock. If it isn’t possible to get outside, try sitting by the window or purchasing a UV light.
Avoid caffeine.
Finally, avoid caffeine late in the day. Caffeine keeps us awake by blocking certain receptors in the brain that make us feel tired. It can also lead to reduced sleep quality. Its stimulating effect can be felt for a significant amount of time, so the closer to bedtime it is, the more trouble we will have getting to sleep. When we cut off daily caffeine consumption by 3 pm, we prevent it from interfering with our natural sleep cycles.
There is a connection between the end of daylight saving time and sleep, and it can be difficult to adjust to the darker winter months. But by prioritizing our sleep hygiene, we can avoid the negative health effects associated with shorter days and live happier, healthier lives.