It’s Wellness Wednesday, and we’re here to talk about Daylight Savings Time. When those clocks spring forward or fall back, it can sometimes be a challenge to adjust to a new sleep schedule. But don’t worry – we’ve got some simple sleep-related tips to help you sail through this time change smoothly.
Let The Light In
Natural light is your secret weapon. In the morning, open the curtains and let the sunshine in. In the evening, dim the lights as bedtime approaches to signal that it’s time to wind down. Being in sunlight helps our body know when it’s time for activities like sleeping and waking up.
If possible, try to get outside in the morning to soak in the natural light. It not only helps with adjusting to the new time but also boosts mood and overall well-being.
Limit Screen Time
Just like how it’s important for kids to have a set bedtime, it’s also important for adults. Try not to use screens too much before bedtime. This can help you sleep better at night. Making this a habit helps you set limits on how much you use your devices, whether you’re a grown-up or a kid.
Gentle Massage
A gentle massage before bedtime can work wonders in helping to fall asleep. Massage a sore area or give yourself a simple facial massage. Taking a few minutes to give yourself a massage can make your nighttime routine feel luxurious and relaxing.
Breathing Exercises
Instead of counting sheep, try practicing simple deep-breathing exercises. Inhaling slowly and exhaling even more slowly can help your body and mind. Guide your breath by placing one hand on your chest, and one on your stomach to feel the movement.
4-7-8 breathing
Breathe in through the nose for 4 seconds, hold for 7 seconds, and breathe out through the mouth for 8 seconds. Repeat this cycle several times.
Square breathing
Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds. Imagine drawing a square with your breath. Repeat.
Avoid Alcohol
Just one drink can make it harder to sleep well. Alcohol can mess up your sleep, causing you to wake up many times during the night. Even if you doze off after having a drink, your sleep is usually not very deep or relaxing. Try having a cup of herbal tea or warm water with lemon before bed instead of alcohol.
Daylight Savings Time can sometimes make it harder to fall asleep, but it’s important to focus on getting the rest your body needs. If you require more assistance, the team at Henry J. Austin Health Center is available to support you. We suggest that you visit www.henryjaustin.org/service or call 609-278-5900 to arrange an appointment with a healthcare provider.
