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Stay Awake This Spring

By Res-Q editor March 9, 2016 Leave a comment Go to comments

Does your body clock get completely out of whack every time we spring forward or fall back? You’re not alone. Experts from the National Sleep Foundation say daytime drowsiness increases in the days immediately following the spring switch to daylight saving time, which always happens on the second Sunday of March at 2 a.m.

The good news is the clock change is a great time to establish better sleeping habits. Follow these tips and you’ll be on the road to getting more rest – and feeling your best!

  • Go to sleep and wake up at the same time every day. Yes, that means Saturday and Sunday too.
  • Seek natural light each morning to slow melatonin production, which makes you feel sleepy.
  • Try your best to avoid light in the evening (including light emitted from electronics), at least an hour before you want to fall asleep to increase melatonin levels.
  • Use your bedroom for sleep only. It should not double as an office or digital entertainment mecca.
  • Make sure your bedroom isn’t too warm or too bright. Use room-darkening curtains to block light from streetlamps or the moon.
  • Start a bedtime ritual that relaxes you, whether it’s drinking herbal tea, taking a hot shower or reading a book.
  • Keep a worry journal next to your bed to jot down any last-minute “to-do” items. Write them down – and don’t do them until tomorrow.
  • Use Res-Q Sleep caplets or liquid to fall and stay asleep.

Not sure how much sleep you really need? Sleep professionals recently revised the guidelines. Here’s what they recommend:

School-aged children (6-13 years)
9-11 hours/night

Teenagers (14-17 years)
8-10 hours/night

Young adults (18-25 years)
7-9 hours/night

Adults (26-64 years)
7-9 hours/night

Older adults (65+)
7-8 hours/night

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