Thursday, March 14, 2024
As the days grow longer and the sun graces us with its presence well into the evening, we welcome the arrival of Daylight Saving Time. However, with this time shift comes the challenge of adjusting our internal clocks. Fear not! Krishna Vedala, MD, MPH, Dipl. ABOM, a primary care physician at Norman Regional, has crafted a comprehensive guide to help you combat sleepiness and make the most of your extended daylight hours.
Prepare Like a Pro
Dr. Vedala emphasizes the importance of preparation. Don't leave your body clock hanging! Make concrete plans the days before Daylight Saving Time kicks in. Healthy sleep habits like hitting the sack a bit earlier or getting in some extra morning shut-eye, can smooth the transition.
Sleep Saboteurs
Sleep-stealing culprits lurk in the late afternoon and evening. Limit your caffeine intake to the mornings, steer clear of alcohol and nicotine as bedtime approaches, and opt for an early evening meal devoid of late-night snacking temptations.
While physical activity is vital, timing is everything. Engage in exercise four to six hours before bedtime to avoid an unwanted energy boost. "Exercise can trigger more wakefulness," warns Dr. Vedala. "So save the P90X for earlier in the day!"
Create a Sleep Sanctuary
Craft an environment conducive to restorative slumber. Keep your sleeping quarters cool, quiet, and enveloped in darkness. Embrace power naps, but keep them short – around 20 minutes – to prevent grogginess.
For those seeking a little extra help, consider the wonders of melatonin. Just remember to stick to lower doses (less than 3 mg) and take it several hours before bedtime to reap the full benefits.
Mind the Screens
In today's digital age, screens are everywhere. However, Dr. Vedala issues a warning: limit screen time, especially before bedtime. Bid farewell to television, smartphones, iPads, and e-readers at least two to three hours before hitting the hay. These devices emit artificial light that mimics sunlight, sabotaging your body's natural sleep cues.
Contrary to popular belief, blue light-filter glasses won't save the day. "Using blue light-filter glasses has not been shown to improve sleep," cautions Dr. Vedala. "So stash away those screens before bedtime."
Spring Forward with Confidence
Armed with Dr. Vedala's expert advice, you're ready to tackle Daylight Saving Time head-on. Embrace the longer days with energy and vitality, knowing that you've mastered the art of adjusting your internal clock.
Connect with your Provider
For personalized recommendations and further guidance, don't hesitate to reach out to your Norman Regional providers.
If you are needing to find a provider to establish care, visit our website or cal 405-515-5000 to be matched with a Primary Care Provider in your neighborhood.
Here’s to restful nights and vibrant days!