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DAYLIGHT SAVING TIME 2019 STARTS ON SUNDAY. HERE'S HOW TO PREPARE SO YOU'RE NOT
TIRED ON MONDAY.

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ONE SMALL THING


DAYLIGHT SAVING TIME 2019 STARTS ON SUNDAY. HERE'S HOW TO PREPARE SO YOU'RE NOT
TIRED ON MONDAY.

The trick to readying for DST is to start moving your internal clock ahead now
before the real one springs ahead on Sunday.

To reduce the effects of DST, try to reset your clock by going to bed and waking
up 15-20 minutes earlier starting a few days before the time change.Mint Images
/ Getty Images
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March 7, 2019, 3:30 PM CET
By Nicole Spector

This Sunday, we’ll turn our clocks ahead one hour (our smartphones and other
Wi-Fi-connected devices should do it automatically at 2 a.m). This transition to
daylight saving time (DST) may seem trivial, but it does affect us — and can
potentially be disruptive.

“Our circadian clock gets dysregulated or thrown off, which affects how we feel,
think, etc,” says Beth Malow, M.D., M.S., professor of neurology and pediatrics
and director, Sleep Disorders Division, Vanderbilt University Medical Center.
“Some people are more sensitive than others based on genetics, age (younger
people usually adapt better), morning versus evening types — similar to how
different people [deal differently] with jet lag.”




We’ve compiled a list of expert tips for how to prepare for DST so that you
barely notice the change — and more importantly, aren’t falling asleep at your
desk next Monday.


LEADING UP TO DST, ADJUST YOUR BEDTIME AND WAKE UP TIME

The main trick to readying for DST is to start moving the clock ahead before it
shifts a full hour on Sunday. You can achieve this by going to bed earlier and
earlier each starting tonight and waking up earlier, too.

“Try to reset your clock by going to bed and waking up 15-20 minutes earlier
starting a few days before the time change, then an additional 15-20 minutes
earlier (total of 30-40 minutes earlier from when you usually go to bed/wake up)
the day before the time change,” says Malow. “This will help your body
transition more smoothly rather than abruptly.”


A GUIDED MEDITATION TO HELP YOU SLEEP

Oct. 13, 201703:16



RESIST THE EXTRA CUP OF COFFEE

Loading up on caffeine can wake us up like nothing else, but this quick fix can
come at a cost. The more coffee (or other caffeinated substances, like soda) you
drink during the day, the more you risk disrupting your sleep patterns.



“Caffeine can be helpful with the sleepiness we feel, but stay away from any
caffeine at least four hours before bedtime to avoid having problems falling
asleep,” says Dr. Andrew Stiehm, MD, who specializes in pulmonary and sleep
medicine at Allina Health's United Sleep and Lung Center.


AVOID THE NIGHTCAP AND NIX HEAVY DINNERS

Alcohol can make us drowsy, which is why it might seem like a great idea to have
a nightcap before bedtime — but a late night drink can only potentially worsen
trouble sleeping.

“While alcohol may help you fall asleep, it also prevents you from getting
quality sleep,” says Stiehm, who recommends abstaining from booze in the later
hours, as well as avoiding hefty meals or snacks close to bedtime.

“Consider a smaller snack such as bananas, almonds or oatmeal,” says Stiehm.


SUNLIGHT AND EXERCISE SHOULD HELP YOU ACCLIMATE

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Now that we’re getting more sunlight in the evenings, try and experience it as
much as you can now, and when DST kicks in. This will help your body acclimate
to the time change.



"When exposed to sunlight, the eye sends messages to the brain where nerve cells
produce in response, melatonin, which practically sends a message to the brain’s
networks: 'Wake up,'” says Hermona Soreq, neuroscientist and professor at Hebrew
University of Jerusalem's Safra Center for Brain Sciences.

Dr. Samant Virk, a neurologist and founder of the telemedicine company,
MediSprout, recommends getting outside and exposing yourself to as much light as
possible during daylight hours, “as this helps your body suppress melatonin, the
sleep-inducing chemical in your body, [and] delay your sleep cycle until the
appropriate bedtime.”

If it’s too chilly to spend much time outdoors, spend some time with a light
box, instead.

“Using a light box can also help with this,” says says Pradeep C. Bollu, MD, a
neurologist, director of Sleep Disorders Center and professor at University of
Missouri. “Routine daily exercise in the morning is always helpful as it
improves alertness.”


DON’T SLEEP IN ON SUNDAY, BUT TAKE A 20-MINUTE NAP IF YOU’RE TIRED

Regardless of how well you’ve prepped ahead of DST, you may still find yourself
pretty sleepy on Sunday.



It’s best to rise as early as possible on Sunday, and then look forward to a
short nap in the afternoon.

“Resist the urge to sleep in on Sunday and avoid sleeping an hour longer in the
morning,” says Bollu. “If you have daytime sleepiness, a short nap (about 20
minutes long) is fine. Make sure the nap is no longer than that and not in the
evening times.”


PRO-TIPS FOR HELPING KIDS ADJUST TO DAYLIGHT SAVING TIME

It’s one thing to prep yourself for DST — it’s quite another to see that your
kids adjust.



Bobbi Jo Hopkins, M.D., director of the Sleep Center at Johns Hopkins All
Children’s Hospital shares the following tips for kids and teens:

 * “No electronics for at least one hour prior to bed. Place a blue light
   blocker on all devices in the evening to promote melatonin release.”

 * ”Since the kids/teens may have difficulty going to sleep earlier and waking
   earlier, simplify the morning routine by organizing everything they need for
   school the night before. Place shoes by the door, lay out clothes/breakfast,
   pack the backpack, etc.”

 * “Even if the kids ‘lose’ an hour of sleep, try to [have them] avoid napping
   during the day to make going to sleep the next night easier.”


A NOTE FOR CAREGIVERS OF PEOPLE WITH ALZHEIMER’S

If you’re the caretaker of someone with Alzheimer’s disease or another form of
dementia, it’s important to help them safely adjust to the time change.



"Because people with Alzheimer's disease or other dementias often are happiest
with a regular daily routine, and because they sometimes experience irregular
sleep patterns, the change to DST may be especially challenging,” Maria
Carrillo, Ph.D., chief science officer for the Alzheimer's Association. “It is
common for people living with these diseases to experience increased confusion
and agitation beginning at dusk and continuing throughout the night; we commonly
call this ‘sundowning.’"

The Alzheimer's Association recommends caregivers of persons who experience
sundowning help the individual get plenty of rest, reduce stimulation during the
evening hours and keep the home well-lit in the evening and early morning.


REST BETTER WITH THESE TIPS

 * A Guide to BETTER Sleep
 * 7 Ways to Actually Get to Bed An Hour Earlier Tonight
 * 8 Sleep Mistakes You Can Fix Tonight
 * This Is How to Keep a Sleep Diary to Actually Improve Your Sleep
 * 16 Ways to Get a Better Night’s Sleep Without Popping a Pill



Want more tips like these? NBC News BETTER is obsessed with finding easier,
healthier and smarter ways to live. Sign up for our newsletter and follow us on
Facebook, Twitter and Instagram.



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