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Daylight saving time is good time to check sleep habits

Frisco physician discusses how new sleep guidelines relate to upcoming time change  

How much is enough when it comes to sleep? It’s a question that may be on the minds of many as we spring forward Sunday into daylight saving time. The one-hour adjustment is easy enough to make to our tangible clocks but for our internal body clocks, the change can mean a disruption to our all-important sleep patterns.

Despite losing an hour of sleep to the time change, new findings recently released by the National Sleep Foundation (NSF) show that by making a few small adjustments to your routine you can help yourself and your family snooze better ¾ and for the right duration.

Ramesh Amara, M.D., is an internist at Primary Care and Internal Medicine of Frisco, a Texas Health Physicians Group practice.“Sleeping too little and too much are both associated with a range of adverse health issues,” said Ramesh Amara, M.D., an internist at Primary Care and Internal Medicine of Frisco, a Texas Health Physicians Group practice. The new sleep guidelines should help people develop healthier sleep habits, and daylight saving time serves as a good reminder to assess ones current sleep practices and to make adjustments as needed.”

The Centers for Disease Control and Prevention has called insufficient sleep a public health epidemic. On average, 40 percent of Americans get less than seven hours of sleep each night. Too little sleep has been linked to obesity, high blood pressure, decreased productivity and drowsy driving. Too much sleep has its health disadvantages as well, including heart disease and premature death. 

While every individual is a little different, Amara points out that the NSF’s recommendations can provide helpful guidance for parents and others in creating healthy bedtime environments that are conducive to both children and adults getting enough sleep.

“For starters, we need to think electronics off and lights out,” Amara added. “When technology is left on past bedtime, the duration and quality of sleep appears to suffer.”

The new guidelines released by the NSF in its Sleep Health journal recommend the following daily sleep duration for healthy individuals in various stages of life: 

  • Newborns: 14 to 17 hours.
  • Infants: 12 to 15 hours.
  • Toddlers: 11 to 14 hours.
  • Preschoolers: 10 to 13 hours.
  • School-aged children: 9 to 11 hours.
  • Teenagers: 8 to 10 hours.
  • Young adults and adults: 7 to 9 hours.
  • Older adults: 7 to 8 hours.

Previously, the NSF had made a single sleep recommendation for all adults. Most of the new advice also recommends wider sleep ranges than in the past, specifically for infants through teenagers.

“Today’s active lifestyle can present many sleep deterrents, but daylight saving time doesn’t have to be one of them,” Amara said. “By making good sleep practices a part of your goal for a healthy lifestyle, you can help ensure restfulness throughout the year.”  

HOW TO ENJOY BETTER ZZZs

  • Healthy sleep habits can make a difference in your quality of life. Try to keep the following sleep practices on a consistent basis:
  • Stick to the same bedtime and wakeup times, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  • Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
  • Evaluate your room. It should be an environment that’s cool ¾ between 60 and 67 degrees ¾  and free from noise and light.
  • Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bedtime doing a calming activity such as reading. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
    National Sleep Foundation

For more information about THPG, or to schedule an appointment, call 1-800-916-8080 or visit THPG.org. Physicians employed by Texas Health Physicians Group practice independently and are not employees of the hospital or Texas Health Resources.

For more information about Texas Health Resources, call 1-877-THR-WELL, or visit TexasHealth.org.

Friday, 06 March 2015