![]() ![]() Your daytime activities can also be part of sleep hygiene. Elliott Lee, medical director of the sleep disorders clinic at the Royal Ottawa Mental Health Centre. Kids need help adjusting their sleep schedules around the time change, says Dr. Creating a wind-down routine before turning in.Avoiding screens for an hour or two before sleep."Sleep hygiene, fundamentally, is just habits that we can do to train ourselves to be a better sleeper," he said.Įxperts agree that good sleep habits include: Paying particular attention to our sleep hygiene around the change is also helpful, said Lee. "If you have that luxury, try to make work a little bit easier, not scheduling a heavy work day," he said. Lee also advises taking it easy as much as you can in the days following the switch. "You can trick your body into adjusting with the light by closing the curtains and making it dark so you can fall asleep earlier - and opening the curtains earlier in the morning with the light and helping your body wake up," said Bond. You can also make changes to your bedroom to control your light exposure, said Jennifer Bond, a registered respiratory therapist and clinician at The Snore Shop in Saint John, N.B. For transcripts of this series, please visit: Elliott Lee, medical director of the Sleep Disorders Clinic at the Royal Ottawa Mental Health Centre, has some ways to prepare for the time change this weekend. The Dose 23:26 How can I sleep better around Daylight Saving Time? For most people, Daylight Saving Time disrupts their sleep schedule. LISTEN | How to prepare for the time change this weekend "Go for a walk - anything that you can do to do exercise and get exposure to sunlight will help with adjusting to the new change," she said. Getting outside Sunday morning after the time change is especially important, said Yadollahi. On the Saturday night before daylight time, "try to go to bed early and specifically have a light dinner," Yadollahi told John Gaudi, guest host of CBC's Labrador Morning. So what else can we do to prepare for the time change - and adjust to it? Go to bed early Ideally you'd go to bed a little bit earlier each night the week before the clocks move forward, says Azadeh Yadollahi, senior scientist at the University Health Network's KITE Research Institute and an associate professor at the University of Toronto. But experts say making small, manageable changes to your sleeping schedule will make it easier to get some shut-eye. Getting more light later in the day can also make a difference to our sleep. "If the timing of sleep is not aligned with our own circadian rhythms, then both the quality and the quantity suffer," he added. People will often struggle after the time change because of either the misalignment of our circadian rhythms or that extra hour of morning darkness, Lee said. Good sleep hygiene is essential around the time change, experts say. ![]()
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