Longer Days are on the Way


2019 spring forward cover

The first day of Spring is only a few weeks away, and one of the early signs of the change in season happens this Sunday.

Daylight savings time begins March 10, so don't forget to set your clocks ahead one hour - that means we lose an hour of sleep, but we gain more daylight in the evening.

With that loss of an hour, many people take a few days to adjust to the new schedule, especially when it comes to getting a good night's rest. You may feel sluggish, have trouble going to bed or waking up at your usual time, and overall feel off your normal routine.

Fortunately, there are a few tricks to adjust to the new time quickly. Check out these tips from WebMD to help you get a good night’s sleep with the time change, as well as throughout the year.

Keep regular sleep hours. Going to bed and waking up at the same time each day helps regulate your sleep patterns and makes it easier to fall asleep and get up in the mornings. Make Monday mornings easier by waking up at the same time on the weekends, too.

Add exercise to your day. Regular exercise has a big role in your quality of sleep. Even moderate exercise, such as walking, can help you sleep better. Aim for at least 30 minutes of moderate exercise, three times a week or more.

Stay away from stimulating substances. Caffeine, alcohol and nicotine can all disrupt sleep. Try to avoid these items for 4-6 hours before your bedtime.

Know how much sleep you need. The “standard” hours of sleep everyone is told they need doesn’t always apply to all. Some people need less sleep than others, while some need more. To find your ideal number of hours, sleep without an alarm on weekends and see when you wake up naturally.

Relax before bed. Stress, anxiety and overstimulation can make it hard to fall asleep. Try to stay off electronic devices an hour or so before bed, because the light screens give off can make it difficult for your body to prepare for bedtime. Instead, relax with a soothing, warm bath or curl up with a book. If you find yourself unable to fall asleep because of worry or anxiety, write out your schedule for the following day before going to bed to help ease your mind.

Get up if you can't sleep. We've all had those nights when we can't fall asleep or we wake up and can't get our minds to shut down. Avoid watching the clock, which can create more anxiety. If you've been awake more than 20 minutes, get up, go to another room, and do something relaxing to help you get drowsy.

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