Fall Back Into Your Routine: 10 Tips on How to Adjust to Ending of Daylight Savings

When it comes to sleep, it’s important to be consistent. But how can you do that when every six months you have to adjust to a new sleep schedule?

Rolling back the clock this Sunday, November 4, has its advantages. We get an extra hour sleep! However, we can experience natural “jetlag” as the amount of light and darkness shifts with the new times. If you think one hour of sleep doesn’t matter, ponder this:

• The Monday after daylight savings starts there’s a 24% increase in heart attacks
• The Tuesday after daylight saving ends there’s a 21% decrease in heart attacks 

Some experts from Catholic Health Services (CHS) five sleep centers shared top 10 tips on how to manage the impending change with ease.

1. “Stick to your regular schedule. Wake up at your usual time on Sunday, Nov. 4. For example, if you awaken at 7 am most days, do the same on Sunday (clock will read 8 am).” Director of Center for Sleep Medicine at Mercy Medical Center Chrisoula Politis, MD.
   
   
2.  “Get out in natural sunlight early in the morning to reset your circadian clock. However, if it’s dark when you wake up, turning on all of the lights will help.” Sleep Center Coordinator at St. Charles Hospital’s Sleep Disorders Center Brendan Duffy, RPSGT.
   
   
3. “Stay active! The temptation to skip those morning jogs will be great, but you will feel better for doing them and it will help you to keep your routine.” Sleep Medical Director at St. Joseph Hospital Iwona Rawinis, MD.
   
   
4.  “The added darkness in the early evening can cause sluggishness and drowsiness if you work in an office. Try to get a workspace by a window so you can get natural light during the workday. Or, get up and walk around or exercise in the afternoon.” Duffy, St. Charles Hospital
   
   
5. “Eat healthy meals. In the colder weather we seek heavier meals. Try a soup to warm you, with a salad with grilled chicken instead of a heavy beef stew filled with gravy and potatoes.” Dr. Rawinis, St. Joseph Hospital
   
   
6. “If you are dealing with being sleepy in the morning by drinking coffee or energy drinks, remember that caffeine takes 20 minutes or so to have any effect on your alertness. So wait before you drive in a sleepy state. But be careful of resorting to caffeine in the afternoon as it could interfere with your sleep at night.” Duffy, St. Charles Hospital
   
   
7.  “If you feel the need to nap, make it short – no more than 30 minutes. Anything more will interfere with your sleep cycle.” Dr. Rawinis, St. Joseph Hospital
   
   
8. “Avoid screen time prior to bed. The light emitted from electronics (cell phones, iPads and laptops) inhibits melatonin and delays sleep.” Dr. Politis, Mercy Medical Center
   
   
9.  “Daylight savings can be managed by going to bed 30 to 60 minutes earlier than usual. The brain can usually accommodate a 90 minute shift (adaptation), such as with time zone changes with air flight, every 24 hours.” Director of Sleep Disorders Center at St. Catherine of Siena Brian Margolis, MD.
   
   
10. “Don’t eat too closely to bedtime. Some food can give you energy and interfere with falling asleep. For example, caffeine and sugar.” Dr. Rawinis, St. Joseph Hospital
    

If you want to take a quick quiz to determine if your drowsiness might be related to sleep apnea, go to https://goodsamaritan.chsli.org/sleep-apnea-quiz.

CHS is home to five sleep centers across Long Island. Go to www.chsli.org to find the one closest to you or call 1-855-CHS-4500 for assistance.

All CHS sleep centers offer sleep apnea tests and are located at:

• St. Joseph Hospital, Bethpage
• St. Charles Hospital, Port Jefferson
• St. Catherine of Siena, Smithtown
• Mercy Medical Center, Rockville Centre
• Good Samaritan Hospital, West Islip