Daily Bulletin


Daily Bulletin

Health

  • Written by Candice Meisels


‘Fall back’ into old habits: How to adjust to the jet lag of daylight savings

The evidence shows time changes are associated with an increase in the number of car accidents and heart attacks.

‘Fall back’ into old habits: How to adjust to the jet lag of daylight savings
 
It turns out that our twice-annual daylight savings time shift can come with significant consequences in an already sleep-deprived population. After all, only 35% of adults report getting the recommended eight hours or more of sleep each night, according to a published study.
 
Worse, the evidence shows time changes are associated with an increase in the number of car accidents and heart attacks.
 
The first few days after the time change often leaves Australians feeling groggy and jet-lagged without any of the bragging rights from a fabulous overseas holiday. And since immune systems experience a dip at the same time, people are more likely to catch whatever flu or cold might be going around.
 
The good news is that there are a few small habit changes that can make up for the disruption to your sleep cycles.  Cheryl The Sleep Coach offers evidence-based tips on how to get back to a regular, restful sleep schedule during the daylight savings shift.

Cheryl says, “It can take as much as a week to adjust, so I advise my clients to be patient and disciplined as they adjust the hands on their household clocks.”

 
Eliminate caffeine

Because caffeine increases sleep fragmentation, cutting back on your overall caffeine consumption is a smart move. If you can’t give up your morning coffee, then try to at least avoid caffeine afternoon for a couple of days leading up to the time shift.

 
Disconnect the screens

Blue light from electronic screens, including smartphones and TVs, has been found to reduce the body’s evening production of melatonin, the sleep hormone that tells the brain its bedtime. Instead, the blue light tricks the body into thinking that there is still daylight left. So to get your body to unwind appropriately, you’ll need to turn off all screens after dinner and possibly go to bed earlier. For the days before and after the time shift, opt for a paper book, a conversation or a new quiet hobby.

 
Avoid the sneaky nap

Fingleson also advises against taking daytime naps. “In that awkward daylight-savings adjustment period, taking naps may actually leave you more disoriented,” she adds. She advises clients to do their best to stay awake until their normal bedtime.

 
Turn your bedroom into your sanctuary

Daylight savings or not, its always a good idea to pay attention to your sleep environment. A tidy bedroom is more conducive to relaxation, a bed that has been well-made will be more comfortable, and the lack of piles of laundry or clutter will release your mind from the anxiety of your looming to-do list.


Eat well

Cheryl Fingleson’s final tips to tired clients adjusting to daylight savings is to pay attention to healthy and regular meals. “There are many great ways to encourage your body to relax and re-set,” she says. “Healthy, regular meals are a great balancer.

 
Embrace meditation

Many people use the daylight savings shift as a reminder to change the batteries on their smoke alarms. Cheryl Fingleson suggests it’s a great opportunity to embrace a new personal habit as well and to embrace the life-changing benefits of meditation. She advises clients to try adding a 10-minute wind-down routine before bedtime in order to calm the nervous system. There are plenty of free resources available online to learn this for the first time.

 
Seek help if you need it

However, if clients are having more long-term problems, it’s best not to rely on medication like sleeping pills to return to regular sleep patterns, as there might be other factors in play. If after a week or two of persistent effort you still haven’t reclaimed your healthy sleep cycles, you should consult a doctor.
 
Cheryl Fingleson advises all her clients to take charge of their wellness and embrace good sleep habits as part of the daylight savings shift. By employing just a few of the above techniques, clients will notice a big change in their sleep quality and they should return to regular work and school patterns quite quickly.
 

Writers Wanted

Is lockdown worth the pain? No, it's a sledgehammer and we have better options

arrow_forward

Australian stinging trees inject scorpion-like venom. The pain lasts for days

arrow_forward

How might COVID-19 change what Australians want from their homes?

arrow_forward

The Conversation
INTERWEBS DIGITAL AGENCY

Politics

Did BLM Really Change the US Police Work?

The Black Lives Matter (BLM) movement has proven that the power of the state rests in the hands of the people it governs. Following the death of 46-year-old black American George Floyd in a case of ...

a Guest Writer - avatar a Guest Writer

Scott Morrison: the right man at the right time

Australia is not at war with another nation or ideology in August 2020 but the nation is in conflict. There are serious threats from China and there are many challenges flowing from the pandemic tha...

Greg Rogers - avatar Greg Rogers

Prime Minister National Cabinet Statement

The National Cabinet met today to discuss Australia’s COVID-19 response, the Victoria outbreak, easing restrictions, helping Australians prepare to go back to work in a COVID-safe environment an...

Scott Morrison - avatar Scott Morrison

Business News

How To Create A Better Impression With Your Business Card

There’s no doubt that done well, business cards can deliver a lot for a brand. The problem, then, is that there aren’t very many good business cards out there! This is hardly the fault of the bu...

News Company - avatar News Company

Key Strategies to Effectively (and legally) Monetize your Intellectual Property

Let’s be frank: Your intellectual property can potentially make you a lot of money. What is intellectual property? Well, there isn’t necessarily a single definition for this important term but a...

Anton Quintos - avatar Anton Quintos

6 Ways to Help Your Home Based Business Join the Big League

Most of us dream of leaving our tired 9 to 5 jobs, taking ownership over our careers, and starting our own gigs. Up until now, small home-based businesses have proved to be a perfect launching p...

Diana Smith - avatar Diana Smith



News Company Media Core

Content & Technology Connecting Global Audiences

More Information - Less Opinion