Today’s Reading List: Time change can cause symptoms similar to jet lag

Chances are, most of us woke up just a little bit early today thanks to the clocks turning back an hour. Although with “fall back” we actually gain an hour of sleep, sleep hygiene is something that affects as all year round.

Truth be told, it’s easy to slip into a poor sleep routine.

The consequences of poor sleep such as fatigue, concentration problems, and negative mood can often be avoided by practising a few simple sleep habits.

CBC News and sleep and insomnia expert Colleen Carney offer five tips to help the adjustment from this weekend’s time change.

  1. Get up at the same time every morning: If you change when you get up each morning it creates jet lag symptoms, such as drowsiness, sluggishness and mood changes.
  2. Get enough sleep: If you fall asleep the second your head hits the pillow or you doze off at other times of the day you are probably sleep deprived. During times of sleep deprivation we get messages to sleep more.
  3. Don’t sleep too much: If you spend too much time in bed it sends messages to the brain that you should get less sleep and can cause depression and insomnia. During times of inactivity and over-sleeping, we get messages to sleep less.
  4. Wind down before bed: Shut off your electronic devices and refrain from working an hour before bed to lower stress and create calm.
  5. Eat well and exercise: Manage fatigue by staying hydrated, eating well and being physically active.

Remember these tips well. “Spring forward” on March 8, is just around the corner.

Posted on November 3, 2014 in Health in the News, Reading List

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