Having trouble falling asleep, staying asleep, or waking up after the time change? Here are some tips to get your body back on track: MondayMotivation
We all know the saying to help us remember to adjust our clocks for the daylight saving time changes . But, what can we do to help workers adjust to the effects of the time change? A few studies have examined these issues but many questions remain on this topic including the best strategies to cope with the time changes.
The reason for these problems is thought to be disruption to circadian rhythms and sleep. Circadian rhythms are daily cycles of numerous hormones and other body functions that prepare us for the expected times for sleeping, eating, and activity. Circadian rhythms have difficulty adjusting to an abrupt one hour time change.
Remind workers that several days after the time changes are associated with somewhat higher health and safety risks due to disturbances to circadian rhythms and sleep. Research found men and people with existing heart disease may be at risk for a heart attack after the time change. For the Fall time change, starting about three days before, one can gradually move the timing of wakening and bedtime, meals, exercise, and exposure to light later by 15 – 20 minutes each day until these are in line with the new time. About 1 hour after awakening in the morning, you can keep the lights dim and avoid electronic lit screens on computers, tablets, and so forth can help the body move to a later time that it is ready to wake up in the morning and go to sleep at night.
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