Five Tips to Keep You Alert, Energized and Well-Rested After We ‘Fall Back’

(ROWLETT, TX – November 2, 2015) Daylight saving time often brings people to begin dreading going to bed and waking up.  Let’s be honest, no one likes the thought of shifting their schedule.  To those with kids, this is even a bigger challenge.  I encourage people to use this time to do an overall check up on your sleep habits.  Maintaining good sleep hygiene, regardless of the time of year, is always beneficial to your overall health and well-being.

1. Keep a consistent schedule and avoid napping.  The most important thing you can do to maintain your sleep cycle is to go to bed at the same time every day and wake up at the same time every day.  Yes, even on weekends!  Your body will be able to adjust to the new time easier when you are being consistent with your sleep schedule.

2. Get plenty of exercise. Morning exercise is best as it stimulates your body and causes a release in serotonin, which is your body’s happy hormone.

3. Maximize your sun exposure.  When it gets dark at 5:30 p.m., it becomes increasingly difficult to get the sun exposure your body needs. Increase light exposure in the morning, as this is the most important time of day to get in natural sunlight.  Morning exercise outdoors is a great way to knock two things out at a time. Take time during your day for light exposure.  Go for a short walk on your lunch break or take a 5 minute break to step outside and soak up some sun.  If you’re having difficulty with a sluggish or run down feeling in the afternoon, you may benefit from bright light therapy for up to 20 minutes in the late afternoon.  You should consult with a board certified sleep physician before beginning a bright light therapy regiment.

4. Parents know that changing a child’s sleep schedule can be very difficult.  The easiest way for children to transition is in pieces.  Starting about 7-10 days before the time change occurs, move their bedtime back about 15-20 minutes every couple of days. When the time change rolls around, they will be adjusted to their new bedtime.  If you find that your kids are waking up earlier than expected, leave them fun things to do while you get that oh-so-important sleep.

5. If you typically have issues with the time change, consult with your primary care physician or a board certified sleep specialist.  They can help develop a plan specific to your needs to help make the time change an easy process.

To schedule a sleep consultation with Lake Pointe Sleep Center call 972-526-7500 or visit www.lakepointemedical.com.

By Dr. Delano Fabro, medical director at Lake Pointe Sleep Center.

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  fall back, health, Lake Pointe, sleep