The 5 sleep mistakes many of us make when we turn the clocks back - Bedsuredesigns

The 5 sleep mistakes many of us make when we turn the clocks back

On Sunday Americans turn the clock back an hour, providing many with an elusive gift — an extra hour of sleep. “It’s actually not true. All we are doing is basically shifting the clock,” said Dr. Vaishal Shah, a sleep specialist at the Cleveland Clinic. “It doesn’t give you an extra hour of sleep.” Great. So falling back simply means it's dark at 4 p.m. and nobody’s catching more z's. The Hidden Cost of Sleep Deprivation OCT. 9, What else do people get wrong about sleep and the end of daylight saving time? The experts share the biggest misunderstandings about sleep and the fall time change.

1. FALLING BACK ISN’T A BIG DEAL. People feel that falling back means they’ll be gaining not losing, and so they're winning. That’s both right and wrong. “There does seem to be, on average, less harmful effects on the fall transition than the spring,” said Dr. Brant Hasler, an assistant professor of psychiatry and psychology at the University of Pittsburgh. But that doesn’t mean people avoid problems. Even after falling back people report experiencing poorer sleep and feeling groggy for days. “One study showed effects up to five days and it was because they were waking up earlier than their desired time,” Hasler said. It's only slightly better than spring when people experience problems for seven days. Best ways to get better rest, according to a sleep expert

2. PEOPLE FORGET TO TAKE THEIR TIME. Most people simply change their clocks before bed on Saturday and do little else to prepare for the time change. The following week, they're waking up too early and feeling sleepy throughout the day. But this can be avoided: Prior to the time change, go to bed 15 minutes later. Then the next day, 15 minutes later than that. Incrementally working up to an hour later helps the body make a smoother transition. “Our clocks are not meant to make these sharp adjustments. Try to do some preparatory adjustment or slow shifting over time,” said Hasler.

3. WE SPEND THAT EXTRA HOUR AT THE BAR. Some people use that extra hour to socialize. They rationalize they can sleep in later the next day. Not exactly. “Instead of taking advantage of the extra hour of sleep you are taking advantage of the extra hour to drink,” Hasler said. "Last call is an hour later. People are staying up later.” Recommended What is an autoimmune disease? Causes, symptoms and treatments Mayim Bialik opens up about pain of breakup during the holidays The problem with drinking too much, too late? It leads to poor sleep; even if people get that extra hour, they're still running at a sleep deficit. Alcohol helps people initially fall asleep and sleep more deeply, but booze disrupts the sleep architecture. Later in the sleep cycle people experience restless sleep. Hasler encourages people to avoid the temptation to drink later on Sunday; it makes the grogginess from the time change linger. Watch Savannah Guthrie learn the consequences of interrupted sleep 

4. THEY DON’T USE LIGHT. Light controls the circadian clock, which determines the sleep wake cycle. Lots of light causes the body to feel awake and suppresses melatonin, a hormone that induces sleepiness. That’s why it’s important that people see light, especially sunlight, early in the morning. “If you get up start your day, be exposed to bright light,” said Dr. Raj Dasgupta, an assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California and fellow of the American Academy of Sleep Medicine. This morning light helps people's clocks adjust faster to the new time. The fall time change affects morning larks more than night owls; they get up an hour earlier but often fall asleep at the same time, resulting in a sleep loss. If they're desperate for an extra hour, Hasler suggests they remain in bed in the dark to try to stay sleepy and possibly snooze longer.

5. THEY NAP. Maybe you stayed out later because you were taking advantage of that extra hour of sleep (which you didn’t get). Now, you're dragging. No harm in taking a long nap, right? Well, that depends. A nap could shift your sleep schedule too late, meaning you go to bed later but still have a regular wake time. This causes too little sleep. “We have something building called sleep pressure, how likely we are going to be sleepy. When people take a nap that pressure goes down in the middle of the day. Now it takes much longer to fall asleep and it can backfire,” said Shah. “One chunk of a good night of sleep eight hours or so — instead of six hours and two hours — is better.”

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Créer un ici", "forgot": "Mot de passe oublié", "all_collection": "Toutes les collections", "world_wide_delivery": "Livraison à l'échelle mondiale", "shipping_text": "Livraison gratuite au Royaume-Uni sur des commandes de plus de 100 £", "hot_line": "Hot line" }, "menu": { "mobile_menu_tab": "Menu", "mobile_account_tab": "Compte", "mobile_settings_tab": "Paramètres" }, "slideshow": { "next_slide": "Diapositive suivante", "previous_slide": "Diapositive précédente", "pause_slideshow": "Mettre en pause le diaporama", "play_slideshow": "Jouer le diaporama", "play_video": "Lire la vidéo", "close_video": "Fermer la vidéo" }, "map": { "get_directions": "Obtenir des directions", "address_error": "Vous ne trouvez pas cette adresse", "address_no_results": "Aucun résultat pour cette adresse" } }, "blogs": { "article": { "view_all": "Voir toutes", "all_topics": "Tous les sujets", "by_author": "par [[ author ]]", "posted_in": "Publié dans", "read_more": "Plus", "back_to_blog": "Retour à [[ title ]]" }, "comments": { "title": "Laissez un commentaire", "name": "Nom", "email": "Courriel", "message": "Message", "post": "Publier le commentaire", "moderated": "Veuillez noter que les commentaires doivent être approvés avant d'être affichés", "success_moderated": "Votre commentaire a été soumis avec succès. Nous le publierons sous peu, suite à notre processus de modération.", "success": "Votre commentaire a été publié avec succès!", "comments_with_count": { "one": "[[ count ]] commentaire", "other": "[[ count ]] commentaires" } } }, "cart": { "general": { "title": "Panier", "note": "Ajouter une note à votre commande", "remove": "Retirer", "subtotal": "Sous-total", "savings": "Vous économisez", "shipping_at_checkout": "Frais de port et remises calculés à la caisse", "update": "Mettre à jour", "checkout": "Procéder au paiement", "empty": "Votre panier est vide.", "cookies_required": "Activer les cookies pour utiliser le panier", "cancel": "Annuler", "edit": "Éditer", "continue_shopping": "Continuer vos achats", "view_and_edit_cart": "Afficher et modifier le panier", "processing": "En traitement...", "items_count_label" : "[[ count ]] article(s) dans votre panier", "ok" : "D'accord", "empty_page_title": "Le panier d'achat est vide", "empty_continue_html": "Cliquer ici pour poursuivre vos achats.", "clear": "Vider le panier", "recently_added_item": "Article (s) récemment ajouté (s)", "remove_item": "Enlever cet article", "here": "ici" }, "label": { "product": "Produit", "price": "Prix", "quantity": "Quantité", "total": "Total", "total_item": "Total de l'élément", "sub_total_top": "Sous-total du panier" } }, "collections": { "general": { "view_all": "Voir toutes", "clear_all": "Tout Supprimer", "no_matches": "Aucun produit ne correspond à votre recherche.", "items_with_count": { "one": "[[ count ]] item", "other": "[[ count ]] items" }, "load_more": "Charger plus", "sidebar_btn": "Filtrer par" }, "sorting": { "title": "Trier par", "manual": "En vedette", "best_selling": "Meilleurs vendeurs", "title_ascending": "A-Z", "title_descending": "Z-A", "price_ascending": "Prix: faible à élevé", "price_descending": "Prix: élevé à faible", "created_descending": "Date: récent à ancien", "created_ascending": "Date: ancien à récent" }, "filters": { "title_tags": "Filtrer", "all_tags": "Tous les produits", "categories": "Les catégories", "title": "Filtre", "color": "Couleur", "size": "Taille", "brand": "Marque", "price": "Prix", "green": "Vert", "blue": "Bleu", "red": "Rouge", "pink": "Rose", "black": "Noir", "purple": "Violet", "white": "Blanc", "orange": "Orange" }, "product_item": { "quick_shop": "Aperçu rapide", "compare": "Comparer", "wishlist": "Ajouter à la liste de souhaits" } }, "contact": { "form": { "name": "Nom", "email": "Courriel", "phone": "Téléphone", "message": "Message", "submit": "Envoyer", "post_success": "Merci de nous avoir avoir contacté. Nous vous reviendrons le plus rapidement possible.", "address": "Adresse", "telephone": "Téléphone", "title": "Écrivez-nous", "required": "Requis" } }, "customer": { "account": { "title": "Mon compte", "details": "Détails du compte", "view_addresses": "Voir les adresses", "return": "Retour aux détails du compte" }, "activate_account": { "title": "Activer le compte", "subtext": "Créez votre mot de passe pour activer le compte.", "submit": "Activer le compte", "cancel": "Refuser l'invitation", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "addresses": { "title": "Votre adresse", "default": "Par défaut", "add_new": "Ajouter une nouvelle adresse", "edit_address": "Éditer l'adresse", "first_name": "Prénom", "last_name": "Nom", "company": "Compagnie", "address1": "Adresse 1", "address2": "Adresse 2", "city": "Ville", "country": "Pays", "province": "Province", "zip": "Code postal", "phone": "Téléphone", "set_default": "Définir comme adresse par défaut", "add": "Ajouter l'adresse", "update": "Mettre à jour l'adresse", "cancel": "Annuler", "edit": "Éditer", "delete": "Supprimer", "delete_confirm": "Êtes-vous certain(e) de vouloir supprimer cette adresse?" }, "login": { "title": "Connexion", "desc": "Si vous avez un compte, connectez-vous avec votre adresse e-mail.", "email": "Courriel", "password": "Mot de passe", "forgot_password": "Mot de passe oublié?", "sign_in": "Se connecter", "guest_title": "Continuer en tant qu'invité", "guest_continue": "Continuer" }, "orders": { "title": "Historique des commandes", "order_number": "Commande", "date": "Date", "payment_status": "Statut du paiement", "fulfillment_status": "Statut du traitement de la commande", "total": "Total", "none": "Vous n'avez pas placé de commande à ce jour." }, "order": { "title": "Commande [[ name ]]", "date": "Placée le [[ date ]]", "cancelled": "Commande annulée le [[ date ]]", "cancelled_reason": "Motif: [[ reason ]]", "billing_address": "Adresse de facturation", "payment_status": "Statut du paiement", "shipping_address": "Adresse de livraison", "fulfillment_status": "Statut du traitement de la commande", "discount": "Rabais appliqué", "shipping": "Livraison", "tax": "Taxes", "product": "Produit", "sku": "SKU", "price": "Prix", "quantity": "Quantité", "total": "Total", "fulfilled_at": "Traitée le [[ date ]]", "subtotal": "Sous-total" }, "recover_password": { "title": "Réinitialiser votre mot de passe", "email": "Courriel", "submit": "Soumettre", "cancel": "Annuler", "subtext": "Nous vous ferons parvenir un courriel pour réinitialiser votre mot de passe.", "success": "Nous vous avons fait parvenir un courriel pour réinitialiser votre mot de passe." }, "reset_password": { "title": "Réinitialiser le mot de passe du compte", "subtext": "Entrez un nouveau mot de passe pour [[ email ]]", "submit": "Réinitialiser le mot de passe", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "register": { "title": "Créer un compte", "first_name": "Prénom", "last_name": "Nom", "email": "Courriel", "submit": "Créer", "password": "Mot de passe", "desc": "La création d'un compte est simple. Remplissez le formulaire ci-dessous." } }, "homepage": { "onboarding": { "product_title": "Le nom de votre produit", "product_description": "Cette partie est utilisée pour la fiche du produit. Parlez aux clients de l'allure, du ressenti et du style de votre produit. Ajoutez des détails sur la couleur, les matériaux utilisés, le dimensionnement, et où il a été fabriqué.", "collection_title": "Le nom de votre collection", "blog_title": "Le titre de votre publication", "blog_excerpt": "Votre magasin n'a encore rien bloggué. Un blog peut être utilisé pour parler des lancements de nouveaux produits, d'astuces, ou d'autres nouvelles que vous voulez partager avec vos clients. Vous pouvez regarder le blog d'e-commerce de Shopify pour trouver de l'inspiration et des conseils pour votre propre magasin et blog.", "blog_author": "Nom de l'auteur", "no_content": "Cette section ne contient actuellement aucun contenu. Ajoutez-en en utilisant la barre latérale." } }, "layout": { "navigation": { "search": "Recherche", "toggle": "développer\/réduire", "expand": "révéler", "collapse": "fermer", "all_categories": "toutes catégories" }, "cart": { "title": "Panier", "items_count": { "one": "item", "other": "items" } }, "customer": { "account": "Compte", "log_out": "Se déconnecter", "logout": "Se déconnecter", "log_in": "Se connecter", "create_account": "Créer un compte", "sign_up": "S'inscrire", "wishlist": "Liste de souhaits" }, "footer": { "social_platform": "[[ name ]] sur [[ platform ]]" }, "list_page": { "grid": "La grille", "list": "Liste" } }, "products": { "product": { "regular_price": "Prix régulier", "sold_out": "Épuisé", "unavailable": "Non disponible", "on_sale": "Solde", "quantity": "Quantité", "add_to_cart": "Ajouter au panier", "back_to_collection": "Retour à [[ title ]]", "related_title": "Produits connexes", "qty_increase": "Augmenter", "qty_decrease": "Diminution", "deal_days": "Journées", "deal_hours": "Heures", "deal_minutes": "Minutes", "deal_second": "Seconde", "select_option": "Sélectionner une option", "add_to_wishlist": "Ajouter à la liste de souhaits", "add_to_review": "Ajouter à la critique", "first_review": "Soyez le premier avis", "compare_success_msg": "[[ product_title ]] a ajouté à la boîte de comparaison réussie", "compare_exist_msg": "[[ product_title ]] existe dans la boîte de comparaison", "compare_cart_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "compare_remove_msg": "[[ product_title ]] a été supprimé de la boîte de comparaison", "comparing_box": "Boîte de comparaison", "compare_no_items": "Il n'y a aucun élément dans la boîte de comparaison", "wishlist_success_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "wishlist_exist_msg": "[[ product_title ]] existe dans la liste de souhaits", "wishlist_cart_msg": "[[ product_title ]] a ajouté au panier", "wishlist_box": "Liste de souhaits", "wishlist_remove_msg": "[[ product_title ]] a été retiré de la liste de souhaits", "wislist_no_items": "Il n'y a aucun élément dans la liste de souhaits", "upsell_cart_msg": "\"[[ product_title ]]\" a ajouté à la liste de souhaits réussie", "upsell_block_title": "Souvent acheté avec \"[[ product_title ]]\"", "upsell_cart_qty": "[[ count ]] article", "upsell_product_page_title": "Vous aimerez peut-être aussi ces produits", "upsell_checkout_btn": "Caisse", "share": "Partager le produit", "share_on_facebook": "Partager sur Facebook", "share_on_twitter": "Partager sur Twitter", "share_on_pinterest": "Partager sur Pinterest", "share_on_google": "Partager sur Google+", "share_on_linkedin": "Partager sur LinkedIn", "availability": "Disponibilité", "in_stock": "En stock", "out_of_stock": "En rupture de stock", "quick_overview": "Rapide vue d'ensemble", "details": "Détails", "reviews": "Avis", "tags": "Tags du produit", "options": "Les options", "vendor": "Vendeur", "features": "Les traits", "size_chart": "Tableau des tailles", "sale_left_text":"[[ sales ]] VENDU. SE DÉPÊCHER! SEULEMENT QUELQUES GAUCHE!", "checkout_text": "Paiement sécurisé et approuvé avec", "quick_view_details": "Voir les détails", "open_light_gallery": "Cliquez ici pour ouvrir les images de la galerie" }, "upsell": { "recommend_text": "Quelqu'un a acheté un", "minute_ago": "il y a quelques minutes" } }, "gift_cards": { "issued": { "title_html": "Votre carte-cadeau [[ shop ]] d'une valeur de [[ value ]]!", "subtext": "Voici votre carte-cadeau!", "disabled": "Désactivée", "expired": "Expirée le [[ expiry ]]", "active": "Expire le [[ expiry ]]", "redeem_html": "Entrez ce code lors du paiement pour utiliser votre [[ value ]] carte-cadeau", "shop_link": "Boutique", "print": "Imprimer ce bon d'achat", "remaining_html": "[[ balance ]] restant", "add_to_apple_wallet": "Ajouter à Apple Wallet" } }, "date_formats": { "month_day_year": "%d %B, %Y" } } }