Summer time: how it affects your sleep, and tips for adapting to the extra hour

Summer time: how it affects your sleep, and tips for adapting to the extra hour https://i1.wp.com/www.eresviral.com/wp-content/uploads/2018/11/Horario-de-verano-cómo-afecta-su-sueño-y-consejos-para-adaptarse-a-la-hora-extra.jpg?fit=195%2C146&ssl=1

Summer time: how it affects your sleep, and tips for adapting to the extra hour







It's here, the favorite weekend of some people among Hallowe'en Y Thanksgiving -- The end of Summer schedule.



Remember to "back off" this Sunday: most of our nation receives a bonus.





STOCK / Getty Images
This stock image represents a man sleeping.

But do not make a common mistake: turn that extra hour into an extra hour of sleep. Let's explain, but first, the basics.



When does summer time officially end?

On November 4 at 2 a.m., most of the country will move from Summer schedule (DST) at standard time (ST).



Does this happen throughout the country?

No. If you live in Hawaii, Guam, Puerto Rico, the United States Virgin Islands, American Samoa and most of Arizona, your watches will remain the same. For the rest of you, enjoy your bonus hour.



Why do I feel out of control? 

Janet Kennedy, PhD., Clinical Psychologist and founder of Sleep Doctor of the City of New York, says that the best strategy is to change to the new time immediately: stick to the clock.



"Some people gain an hour of sleep the first night, while others wake up earlier because 6 o'clock in the morning they feel like 7 o'clock in the morning. However, keep your usual schedule and do not go to bed early the next night. Avoid naps and additional caffeine, which can make it harder to fall asleep at the 'right time,' "Kennedy said." It can take up to a week to adjust completely, so do not be alarmed if you feel slow in the meantime. "



Summer schedule It's just an hour. Can an hour really affect your sleep so much?

"Absolutely - we're creatures of habit! Transitions to new schedules take time, even a one-hour change can make a difference," said Rebecca Robbins, Ph.D., co-author of "Sleep for Success," and a postdoctoral researcher. at the NYU School of Medicine.



His research identifies strategies to improve sleep and health.



"Resist the temptation to sleep on Sunday and instead, keep the normal bedtime the night before the time change, wake up, perhaps without alarm, on Sunday and start your day walking outside," Robbins added. Be early, but getting up and starting your day will help you adjust to an earlier schedule of sleep and wakefulness. "



Should not I use this time to recover the much needed rest?

Probably not. The best example of this is "sleep", the temptation of the weekend that we all face without the need to get up early to go to work or school. It comes with the "catching up" trap in the dream.



But this is a myth, says Robbins.



"If we delay our bed or the time to get up even an hour, our body goes into transition mode, trying to make the transition to a new time zone," Robbins said. "The best way to recover from insufficient sleep is to keep your sleep schedule as consistent as possible." If you wake up at 6 am during the work week, you can sleep until 6:45 am on weekends, but not much more.



"Then pay your 'sleep debt' with an energy nap or, better yet, with a nap, which is a nap that lasts 90 minutes in the afternoon," continued Robbins. "This will allow you to recover from sleep rest during the week without negatively affecting your sleep schedule."



I have small children. They're not going to sleep an extra hour, right?

Children are very aware of changes in their sleep schedule. It is likely that they will keep you honest and wake you up at your normal time!



What this means for parents is that it will be important to resist the urge to stay a little later. Keep your usual bedtime, put the children to bed at the usual time and get up at your usual time.



Winter is coming. It's going to be darker when we wake up. How can we deal with that?


"During the winter months we have evidence that we sleep longer. Somehow, this could be seen as a kind of hibernation, "said Robbins. Without access to sunlight, our bodies are less able to fully understand when they should be alert and when they should be tired.





STOCK / Getty Images
An alarm clock goes off in this stock photo.

"To ensure that your circadian rhythm remains intact, leave when the sun comes out as often as you can, and optimally early in the morning, this will activate the alert phase of your circadian rhythm, then an afternoon walk, even if it seems to be gray outside, it will help keep the sleep and wake phases intact, "added Robbins.



Look on the bright side, continued Robbins.



"Cooler temperatures can cause a cozy atmosphere. Develop winter habits with your family that focus on lighting candles or a fire and spending time together outside the screens, "he advised. This can offer enormous health benefits that can counteract the disadvantages of less sunlight. "



What other advice about the dream do you have about this annual event: how to delay our watches?

"With the change of seasons ... consider renovating a bedroom," added Robbins. "Is your bedroom cozy and optimized for rest and relaxation? If you do not consider refreshing your mattress, pillows or sheets."





Eric M. Strauss in the editor of the medical unit of ABC News and welcomes you to share your dream strategies at @ericMstrauss.

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