{"id":28265,"date":"2020-03-09T08:12:49","date_gmt":"2020-03-09T12:12:49","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/time-change-sleep-tips-1245"},"modified":"2023-02-09T11:56:54","modified_gmt":"2023-02-09T16:56:54","slug":"time-change-sleep-tips-1245","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/time-change-sleep-tips-1245","title":{"rendered":"Sleep Advice to Help You Survive the Spring Time Change!"},"content":{"rendered":"<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-11979\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep.jpg\" alt=\"Great sleep tips following the time change that comes with Daylight Saving Time.\" width=\"400\" height=\"400\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep.jpg 611w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep-300x300.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep-150x150.jpg 150w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep-400x400.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep-600x600.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep-100x100.jpg 100w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-daylight_and_sleep-96x96.jpg 96w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>Spring into better sleep after the dreaded Daylight Saving Time Change<\/h2>\n<p>Whew, Daylight Saving Time, now what? If only there was a magic sleep genie who could help us avoid the adjustment period and let us catch up on our sleep. But alas, we\u2019re responsible for changing the clocks on the microwave and making our own sleep miracles happen. It makes us wonder why we have to make these adjustments to our sleep habits twice a year?<\/p>\n<p>While the idea of messing with our clocks originally blossomed in the brain of Benjamin Franklin, Daylight Saving really took effect in the United States during WWI in order to ration the usage of coal for heat and <a href=\"https:\/\/restonic.com\/blog\/light-sleep-9955\" target=\"_blank\" rel=\"noopener noreferrer\">light<\/a>. It allowed people to begin their workdays with the sunrise and head to bed earlier for a more productive workforce. In the 1970\u2019s, the concept was extended through the winter to reduce energy use. If folks got bed earlier, there\u2019s no need for light bulbs to be on, right? Times have changed a lot but make no mistake &#8211; the havoc <a href=\"https:\/\/restonic.com\/es\/blog-es\/7-myths-killing-your-sleep-5938\">Daylight Savings wreaks on your sleep<\/a> is not fake news.<\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-11980\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-time-change.jpg\" alt=\"Man and women exercising as they prepare for a good night of sleep following Daylight Saving Time.\" width=\"400\" height=\"265\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-time-change.jpg 425w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-time-change-300x199.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-time-change-400x265.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/03\/30-time-change-150x100.jpg 150w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>Save your sleep time<\/h2>\n<p>The spring time change this past weekend can lead to a rise in stress and loss of sleep, reducing valuable time your body needs to recharge and recover. And if the number of traffic and workplace accidents are an indicator of how well we&#8217;re adjusting, we&#8217;re not doing a good job. It doesn\u2019t look like the tradition is going to stop anytime soon, so how can we keep our sleep on track during the transitions?<\/p>\n<p>Here are some tips to think about now that the clocks have been adjusted.<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/art-power-nap-9456\" target=\"_self\" rel=\"noopener noreferrer\">Take a quick nap<\/a>.<\/strong>\u00a0If you find yourself feeling sluggish after the time change, take a short nap this afternoon \u2013 it\u2019s a great way to give yourself a jump start of energy. But keep your nap to 20-40 minutes to make sure you don\u2019t disrupt your sleep tonight.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/weekday-sleep-weekend-sleep-2228\" target=\"_self\" rel=\"noopener noreferrer\">Keep a regular sleep schedule.<\/a><\/strong>\u00a0Make sleep a priority by keeping consistent bedtime and wake up schedules, even on the weekends. The average adult needs between 7-8 hours of sleep each night, so work backwards from the time you need to wake up and try to keep a bedtime that works best for you.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/get-your-sleep-workout-routine-on\" target=\"_self\" rel=\"noopener noreferrer\">Exercise.<\/a><\/strong>\u00a0Any physical activity will put you in a good position to prepare for sleep. A good rule of thumb to follow is to avoid working out within 2 hours of your bedtime.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/blog\/alcohol-sleep-dont-mix\" target=\"_self\" rel=\"noopener noreferrer\">Limit alcohol<\/a>.<\/strong>\u00a0When you consume alcohol too close to bedtime it can reduce REM sleep, which happens approximately 90 minutes after you fall asleep. A nightcap or 2 won\u2019t cause a noticeable disruption in your sleep, so moderation is important.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/caffeine-how-does-it-affect-our-health\" target=\"_self\" rel=\"noopener noreferrer\">Avoid caffeine<\/a>.<\/strong>\u00a0Consuming caffeine 3 to 6 hours before bedtime can reduce total sleep time by more than 1 hour each night. Yikes!<\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/eating-bed-nightmares-2346\" target=\"_self\" rel=\"noopener noreferrer\"><strong>Eat light at night.<\/strong> <\/a>When we\u2019re exhausted or stressed, eating right before bedtime can make digestion more difficult and can cause you to experience gas, bloating and\/or heartburn. These issues may often lead to insomnia, keeping you up at night in an uncomfortable state. For a better night\u2019s sleep, try eating a little lighter dinner and if you need a snack before bed, reach for something easy to digest, such as carbs or dairy.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/stress-sleep-better\" target=\"_self\" rel=\"noopener noreferrer\">Relax before bed.<\/a><\/strong>\u00a0A consistent bedtime routine ensures a smoother transition to sleep. Experts recommend reading a book, listening to music or taking a soothing bath or shower to prep yourself for some shut eye.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/blog-es\/design-perfect-bedroom-scottliving-propertybrothers-128749\" target=\"_self\" rel=\"noopener noreferrer\">Design a better bedroom<\/a>.<\/strong>\u00a0Let Drew &amp; Jonathan, hosts of HGTV&#8217;s The Property brothers help you create a sleep-friendly environment that delivers everything you need for a consistently good night\u2019s sleep. Key items to focus on are temperature and a room that&#8217;s quiet and free of distractions, which means no screens.<\/li>\n<li><strong><a href=\"https:\/\/restonic.com\/es\/mattresses-es\/how-to-buy-the-world-s-best-mattress\" target=\"_self\" rel=\"noopener noreferrer\">Evaluate your sleep tools<\/a>.<\/strong>\u00a0Do you have the right mattress for your sleep needs? The proper support and comfort are essential items your mattress needs to provide for you to get the most out of your sleep. If your mattress is older than 7 or more years, you may want to start looking into a new mattress especially if your old mattress is keeping you up at night.<\/li>\n<\/ul>\n<h2>Hop into action to reclaim your sleep<\/h2>\n<p>If you find it hard to adjust to the new time and find yourself lying awake staring at the clock for more than 20 minutes, don\u2019t lay there struggling. Get up and go to another room, do something relaxing to help make yourself sleepy and keep the lights low. Pour yourself a glass of <a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/milk-before-bed-2457\" target=\"_self\" rel=\"noopener noreferrer\">warm milk<\/a>, read a book, or write down whatever is on your mind to get it out of the stress cycle that\u2019s spinning in your head.<\/p>\n<p><a href=\"https:\/\/restonic.com\/es\/blog-es\/daylight-savings-time\" target=\"_self\" rel=\"noopener noreferrer\">Daylight Saving<\/a> steals an hour of our mornings and adds it to our evenings, making the mornings darker than most of us prefer. The key to morning success during this transition is to add as much sunlight as possible to the hours between sunrise and sunset. Remember, your body\u2019s internal clock relies on cues from the sun to regulate natural sleep times. Sunlight has a direct impact on boosting your metabolism and regulating blood pressure and body temp. Adjusting all the clocks in your home and cars may be a chore, but don\u2019t forget to pay attention to your internal clock that may need some maintenance as well.<\/p>\n<h2>Rest well &amp; wake up ready to go!<\/h2>\n<p>Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n<ul>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/bad-sleep-advice-80723\">Bad sleep advice hall of fame<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/jet-lag-expert-advice-sleep-wake-cycle-987365\">Plane talk about jet lag and how you can survive it<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/weekday-sleep-weekend-sleep-2228\">Is there a difference between weekday sleep vs weekend sleep?<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/restonic.com\/es\/colchones\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-30521\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL.jpg\" alt=\"\" width=\"800\" height=\"280\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL.jpg 2000w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-300x105.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-1024x358.jpg 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-768x269.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-1536x538.jpg 1536w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-1920x672.jpg 1920w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-400x140.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-750x263.jpg 750w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-600x210.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2023\/01\/4-SL-150x53.jpg 150w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adjusting to Daylight Saving isn\u2019t just changing the clocks, it\u2019s changing your sleep schedule and keeping good sleep habits to help you spring forward.<\/p>\n","protected":false},"author":4,"featured_media":23120,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5625,5622],"tags":[5629,5630,5631,5632,5633],"class_list":["post-28265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-better-sleep-es","category-blog-es","tag-how-to-get-better-sleep-es","tag-sleep-es","tag-sleep-deprivation-es","tag-sleep-health-es","tag-why-cant-i-sleep-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sleep Advice to Help You Survive the Spring Time Change! 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