Find Your Sleeping Rhythm
Daylight savings time may be a welcome sign of spring and long summer nights, but the “lost hour” can disrupt sleeping patterns and cause lasting seasonal jet-lag.
“The sleep cycle, or circadian rhythm, is determined by daylight. Moving the clocks in either direction disrupts the rhythm, causing our internal clock to become out of sync with the day-night cycle,” said Dr. Marcella Frank, a sleep medicine specialist and medical director of the Capital Health Center for Sleep Medicine. This disruption is often felt most by those who routinely stay up late.
Routine is key to maintaining a healthy sleep cycle and adjusting to the time change. “Do not alter your schedule simply because the clocks changed. Select a bedtime ritual, such as a warm bath, listening to calm music or reading a book, and follow the same routine, at the same time, each night,” said Dr. Debra DeLuca, a sleep medicine specialist and medical director of Quality at the Capital Health Center for Sleep Medicine.
If you or your family is having sleep-related problems, contact the Capital Health
Center for Sleep Medicine. As the largest, fully accredited center in Mercer and Bucks counties, the Center has provided comprehensive evaluation and treatment for sleep disorders in adults and children for more than 20 years. Call 609.584.5150 or visit sleepatcapitalhealth.com.
Other tips include:
- Create a relaxing bedroom: Remove work materials, computers and televisions & keep it quiet, dark and cool
- Reduce or eliminate caffeine, nicotine and alcohol intake.
- If you can't sleep, try relaxing in another room until you feel tired.
- Exercise regularly but not close to bedtime.