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As daylight saving time approaches, many Americans face significant challenges adjusting to the time change. Research indicates that the “spring forward” shift can adversely affect health, leading to an increase in car accidents, strokes, and heart attacks shortly after the clocks are set forward. This disruption is attributed to the impact on the body’s circadian rhythm, which regulates various bodily functions including mood and metabolism.
Certain populations are more affected by the time change than others. Individuals living on the western edges of their time zones may struggle more, as the later sunrise can exacerbate the adjustment period. Additionally, those with mental health disorders, such as depression and bipolar disorder, may experience heightened vulnerability due to the interplay between sleep patterns and mood. Teenagers, whose natural sleep cycles tend to favor later bedtimes, are particularly impacted by the lost hour of sleep combined with early school start times.
Despite these challenges, there are effective strategies to ease the transition. Exposure to bright light in the morning can help reset the internal clock, with experts recommending at least 20 minutes of natural light shortly after waking. Physical activity, particularly in the morning or early afternoon, is also beneficial for adjusting one’s circadian rhythm.
Dietary choices play a crucial role in sleep quality as well. To foster better sleep, it is advisable to avoid heavy meals late in the evening and limit caffeine consumption after lunchtime, as caffeine can remain in the system and hinder the ability to unwind at night. Alcohol, while it may initially aid in falling asleep, can disrupt overall sleep quality.
Establishing good sleep hygiene is essential for a smoother adjustment. Creating a calming bedtime routine, keeping the bedroom environment cool, dark, and quiet, and minimizing screen time before bed can significantly enhance sleep quality.
While the transition may take a week or two for many, adopting these strategies can lead to a more manageable adjustment period as the clocks spring forward.
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