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It's here, the favorite weekend of people between Halloween and Thanksgiving – the end of daylight saving time.
Do not forget to "fall back" this Sunday – most people in our country get a bonus.
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But do not make a common mistake: turn that extra hour into an extra hour of sleep. We will explain, but first, the basics.
When did DST officially end?
On November 4 at 2 am, most of the country will change from summer time (DST) to standard time (ST).
Does this happen everywhere in the country?
If you live in Hawaii, Guam, Puerto Rico, the US Virgin Islands, American Samoa and most of Arizona, your clocks will remain unchanged. For the rest of you, enjoy your bonus time.
Why do I feel uncomfortable?
Janet Kennedy, Ph.D., Clinical Psychologist and Founder of NYC Sleep Doctor, explains that the best strategy is to immediately jump to the new time – do not waste your time.
"Some people sleep an hour the first night while others wake up earlier because it is 6am. Regardless, stay at your usual schedule and do not go to bed early the next night. Avoid napping and consuming more caffeine, which can make it difficult to fall asleep at the right time, he said. It can take up to a week to fully adjust. Do not worry if you feel stagnant in the meantime. . "
Summer time is just an hour. Can an hour really affect your sleep?
"Absolutely, we are creatures of habit! Transitions to new schedules take time. Even a change of one hour can make the difference, "said Rebecca Robbins, Ph.D., co-author of" Sleep for Success "and a postdoctoral researcher at the NYU School of Medicine.
His research identifies strategies for improving sleep and health.
"Resist the urge to sleep on Sunday and keep your normal bedtime the night before the change of time, then wake up – maybe without an alarm – on Sunday and start your day walking outside ", added Robbins. be early, but getting up and going from your day will help you adjust to a sleep and waking schedule sooner.
Should not I use this time to catch up if necessary?
Probably not. The best example of this is "sleep," the weekend temptation we all face without having to get up early for work or study. It comes with the trap of "catching up" on sleep.
But it's a myth, says Robbins.
"If we delay bedtime or sunrise time for at least an hour, our body goes into transition mode and tries to move to a new time zone," Robbins said. "The best way to recover from insufficient sleep is to keep a sleep schedule as homogeneous as possible. If you get up at 6 am during the work week, you can sleep until maybe 6:45 am on weekends, but not much longer.
"Then, pay off your sleep debt with a nap or, better yet, a nap, a 90-minute nap in the afternoon," continued Robbins. "This will allow you to recover after reducing your sleep during the week without affecting your sleep schedule."
I have small children. They will not sleep an hour longer, is not it?
Children are extremely aware of changes to their sleep schedule. They will probably keep you honest and wake you up at their normal time!
This means for parents that it will be important to resist the urge to stay up a bit later. Keep the usual bedtime, put the children to bed at the usual time and wake up at the usual time.
Winter is coming. It will be darker when we wake up. How do we deal with this?
"During the winter months, we have proof that we sleep longer. In some ways, this could be considered a kind of hibernation, "Robbins said. Without access to the sun, our body has less ability to fully understand when it should be alert and when it should be tired.
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"To keep your circadian rhythm intact, get out when the sun is up as often as you can, and optimally in the early morning.This will trigger the alert phase of your circadian rhythm, then a walk in the Afternoon – even if it seems to be gray on the outside – will help your sleep and waking phases to stay intact, "added Robbins.
Look on the bright side, continued Robbins.
"Colder temperatures can create a warm atmosphere. Develop with your family winter habits that focus on lighting candles or a fire and spending time together in front of a screen, "she explained." This can offer huge health benefits, which can compensate for the inconveniences associated with less sunlight.
What other sleep tips do you have about this annual event – putting our clocks back?
"With the change of seasons, consider refreshing your room," added Robbins. Is your room comfortable and optimized for rest and relaxation? Otherwise, refresh your mattress, pillows or sheets. "
Eric M. Strauss, Editorial Editor of the ABC News Medical Unit, invites you to share your sleep strategies at @ericMstrauss.
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