October 29, 2020 – Daylight saving time is ending on Sunday, November 1 at 2 am, and many people are looking forward to setting their clocks back for an additional hour of sleep. HSHS St. Mary’s Hospital and HSHS Medical Group encourage people to use this time change to recognize how they feel when they wake up, feeling more refreshed and alert with the extra hour of sleep, which hopefully motivates people to prioritize their sleep to optimize their health. According to the American Academy of Sleep Medicine, sleep is one of the three pillars of a healthy lifestyle along with nutrition and exercise.
Healthy sleep is essential to your physical health and mental health, improves your memory and focus and promotes personal and public safety. Dr. Manjeshwar Prabhu, HSHS Medical Group sleep medicine specialist, said, “Adults, on average, need seven or more hours of sleep each night. Children need eight to 10 hours or more depending on their age. Sleep is just as important as the air you breathe.”
Here are some recommended sleep tips to get a good night’s sleep:
• Be consistent. Go to bed at the same time each night and get up at the same time each morning, even on the weekends.
• Limit the use of electronics one hour before bed to prepare bodies and brains for sleep.
• Avoid large meals, caffeine and alcohol before bedtime.
• Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
• Avoid watching TV in the bedroom before sleep.
• Avoid using devices that emit light – smartphones, tablets and computers, etc. Blue light emitted by these devices resets the clock in the brain which can delay sleep.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
