Monday, November 29

With the start of winter time, how to adapt to the new sleep rhythm?


Clocks were set back across much of the United States from this November 7 at 2:00 a.m.

Foto:
Leon Neal / Getty Images

Much of the United States had to turn their clocks back an hour due to the winter time change, and although this may mean an extra hour of sleep, this would not be possible in some cases, since it will represent a process of adaptation.

Dr. Kannan Ramar, professor of medicine at the Mayo Clinic Center for Sleep Medicine in Rochester, Minnesota, He said that “extra hour” was not enough to erase chronic sleep debt.

However, she noted that the extra hour that some waited could wake the person up with a feeling of renewal and could motivate them to sleep more.

To make the adaptation as rewarding as possible, Ramar recommended going to sleep at around the same time each night, so that you make sure early enough to complete a seven to eight hour break.

It will be necessary that half an hour before sleeping the person start turning off electronic devices, in order to limit their exposure to light, Ramar noted.

If you do not fall asleep within 20 minutes, it is important to get out of bed and do some activity that is related to meditation, he said, warning that at that time you must keep the devices turned off.

Another key exposed with Ramar is avoid eating a lot of food before bed and not ingesting caffeine in the afternoonsas well as reducing fluid intake and avoiding alcohol during that time, he warned.

In case these tips do not work, the ideal would be to consult the sleep problems with a specialized doctor.

To take care of emotional affective disorder

Many people can develop seasonal affective disorder, which is a type of depression that manifests itself at a specific time of year. In the case of winter, some suffer from it for the “longest” nights and the climate that in some parts of the country becomes gloomierexplained Michelle Drerup, director of behavioral sleep medicine at the Cleveland Clinic Ohio Sleep Disorders Center.

Some common symptoms of seasonal affective disorder involve irritability, inability to concentrate, carbohydrate cravings, anxiety, extreme fatigue and withdrawal from social activities, Drerup said.

According to a study published in 2017, there was an 11% increase in the number of seasonal depressive episodes in the final stretch of daylight saving time.

To combat this disease, it is recommended that people try to expose themselves to bright natural light as much as possible, said Dr. Bhanu Prakash Kolla, an addiction psychiatrist and sleep physician at the Mayo Clinic in Rochester, Minnesota. and explained that Light rays increase the release of the neurotransmitter serotonin, which is commonly known as the happy hormone.

For people who live in darker areas in the United States, he recommended exposure to artificial sunlight, as it also fights seasonal affective disorder.

A light box can help people to be exposed to artificial sunlight, which can help combat seasonal affective disorder.

He also recommended a light box that can supply the function of sunlight; however, he recommended consulting a doctor in case the symptoms of seasonal affective disorder continue to affect for more than two weeks.

With information from CNN Health

You may also like:

• Winter time change in the US: What day does it start and in which states does it apply?
• When will the time change for winter in the United States be?
Ready for the time change? Here are tips to stay healthy


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