Daylight saving time ends at 2 a.m. Sunday, Nov. 1, when clocks across most of the US fall back an hour, giving Americans an extra 60 minutes of sleep — but potentially disrupting their body’s internal clock, a sleep specialist warns.
asserted
specialist → save → clock
“The clock gives you an extra hour, but your brain doesn’t read the clock,” Stanford-trained neurologist and sleep medicine specialist Dr. Pedram Navab told The Post.
asserted
Navab → give → Post
“Light, wake time and daily habits tell your body when it’s time to sleep.
asserted
it → tell → body
The body’s internal clock doesn’t necessarily adjust so quickly.
asserted
clock → adjust → ?
“Your body needs at least three to four days to adjust, but there are ways you can help yourself,” said Navab, author of “The Alchemy of Sleep: The Science, Mystery & Magic of a Good Night’s Rest.”
asserted
Navab → need → Rest
He offers the following tips for transitioning to the upcoming time change:
Keep your wake time steady.
asserted
offers → offer → time
If you wake early after the change, get out of bed to avoid sleeping into the morning to compensate.
asserted
you → wake → morning
Adding even an hour more of sleep will throw your body’s circadian rhythm out of whack and it will be harder to acclimate.
asserted
it → add → whack
Get outside after waking and seek daylight in the afternoon as evenings become darker.
asserted
evenings → get → afternoon
Phones and computers should be kept in another room.
asserted
Phones → keep → room
If a person is used to keeping the TV on low to help lull them to sleep, don’t stop.
asserted
person → use → sleep
Don’t force an earlier bedtime just because the clock says it’s time.
asserted
it → force → bedtime
For people who are sensitive to schedule changes, shift sleep and mealtimes to 15 minutes later each day for the next four days.
asserted
who → shift → days
Darkness arrives earlier, making it especially important for drivers and pedestrians to stay alert.
asserted
drivers → arrive → ?
Navab also weighed in on sleep aids and supplements, recommending melatonin over sleeping pills.
asserted
Navab → weigh → pills
“I do not recommend sleeping pills.
asserted
I → recommend → pills
One milligram of over-the-counter melatonin is all you need,” said Dr. Navab.
asserted
Navab → need → melatonin
“Everyone should also make 125 milligrams of magnesium glycinate part of their supplements, along with Vitamin D.”
asserted
milligrams → make → supplements
Dr. Navab also recommends a 12-hour overnight fast, spanning the two hours before bedtime, eight hours of sleep and two hours after waking.
asserted
Navab → recommend → waking
Navab also offered advice on nighttime eating, suggesting people avoid sugary, salty, heavy or greasy foods close to bedtime.
asserted
people → offer → bedtime
“No candy or chips,” said Navab.
asserted
Navab → say → ?
“If you need something before bed, try tart cherry juice, yogurt, fruits or anything smooth or light, no heavy or greasy meals.
asserted
you → need → juice
They make your body work harder and keep you awake.”
Also, bedtime should be at a consistent time each night.
asserted
bedtime → make → time
Silence is best but if a person is used to playing the TV softly as a background, it could be soothing.
uncertain
it → use → background
“Write down four or five things that went right too,” he said.
asserted
he → write → things
“It’s simple but it helps a person’s attitude.
asserted
it → ’ → attitude
“Your sleep is one of the most important factors in keeping your mind and body at its best.
asserted
sleep → keep → best
If a person doesn’t take care of themselves during a time change and lets their personal situations, medications or food get in the way of sleep, it will keep sleep away and make the next few days difficult to navigate.”
asserted
days → take → sleep
The Aporia
