{"id":22107,"date":"2020-03-11T16:17:00","date_gmt":"2020-03-11T16:17:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=3110"},"modified":"2020-03-11T16:17:00","modified_gmt":"2020-03-11T16:17:00","slug":"spring-forward-without-messing-up-your-health-2","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2020\/03\/spring-forward-without-messing-up-your-health-2\/","title":{"rendered":"Spring Forward Without Messing Up Your Health"},"content":{"rendered":"
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\n Salud posible<\/a> <\/div>\n\n

Spring Forward Without Messing Up Your Health<\/h1>\n\n
\n\n 11 de marzo de 2020<\/span>\n\n
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Since 2006, the whole State of Indiana has been on daylight saving time. After 13 years we\u2019re used to complaining about that hour of sleep we lose when we spring forward. For many, it\u2019s just a nuisance. But for those who have sleep issues to begin with\u2014as well as those at risk of heart attack and stroke\u2014it\u2019s a more serious health issue.<\/p>\n<\/div>

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Essentially, that lost hour of sleep can give you a mild case of jet lag, throwing off the circadian rhythms that govern your waking and sleeping, and making you feel ill-rested for up to several days. That can be especially hard on those with heart disease and high blood-pressure,<\/a> as well as those who suffer from mood disorders like depression.<\/a><\/p>\n<\/div>

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The good news is, when you know it\u2019s coming, you can prepare to ease yourself\u2014and your family\u2014through the transition. Here are a few simple ways to spring forward without losing the spring in your step:<\/p>\n<\/div>

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Before the Shift, Start Going to Bed Earlier<\/strong><\/h4>\n<\/div>
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To avoid your bedtime creeping later after you spring forward, begin shifting your bedtime earlier beforehand. Even going to bed a half hour early on Friday or Saturday night can make a difference. That way, your body won\u2019t be fighting as hard to wake up an hour earlier in the morning.<\/p>\n<\/div>

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Adjust Your Internal Clock<\/strong><\/h4>\n<\/div>
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You get your waking and sleeping cues from a lot of sources; light and dark are important factors, but your daily habits play a role, too. If you\u2019ve got an easy Saturday the day before, go ahead and set your clocks ahead, spending your day accordingly. Having all your activities and meals according to the new schedule will help your mind and body adjust ahead of time.<\/p>\n<\/div>

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Sleep Well<\/strong><\/h4>\n<\/div>
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The day before springing forward, avoid alcohol, tobacco, caffeine, or anything else that may impair your sleep. Try not to nap. Make sure your bedroom is quiet, cool, and dark before bedtime.<\/p>\n<\/div>

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Be Active<\/strong><\/h4>\n<\/div>
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Make sure you have enough physical activity in advance of the change. It doesn\u2019t have to be strenuous exercise: Even an easy walk once a day in the weeks before the time change will improve your sleep and ease the transition. Just avoid exercise right before sleep.<\/p>\n<\/div>

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Get Up and Around on Sunday Morning<\/strong><\/h4>\n<\/div>
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The morning after the time change, don\u2019t laze around, as tempting as that may be. Instead, get out of bed, have breakfast at your (new) normal time, get out in the sunlight, and get moving. You\u2019ve got to keep adjusting to the change, or you\u2019ll lose the progress you\u2019ve made toward making the shift.<\/p>\n<\/div>

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These methods are also great for adjusting when it comes time to fall back in the autumn, or for adjusting to a time change while traveling. The key is to take your body\u2019s internal clock seriously and make sure you\u2019re getting enough sleep on a regular basis. That, and remembering to reset all those clocks.<\/p>\n<\/div>

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