September 15, 2006, Newsletter Issue #87: About Sleep-wake Reversal
Tip of the Week
Sleep-wake reversal occurs in people whose sleep patterns have been disrupted - they fall asleep at inappropriate times and then cannot sleep when they should.
The National Sleep Foundation offers the following tips on how to get a good night's sleep during Daylight Savings Time:
- Try to sleep more than usual a few nights prior to and immediately following the time change.
- Take a nap in the afternoon on Sunday if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.
- Gradually advance your sleep schedule by going to sleep and waking up 15 to 20 minutes earlier each day for three to four consecutive days prior to the start of Daylight Savings Time.
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
- Establish a regular bedtime and wake time schedule.
- Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime.
- Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
- Avoid caffeine, nicotine and alcohol close to bedtime, as they can disrupt sleep.
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