Contact: Mark Dickens, CEO
Michigan Academy of Family Physicians
Daylight Savings Puts Focus on Sleep Habits
10 Tips For Better Sleep
March 8, 2010 — Lansing, MI — When the nation “springs ahead” to Daylight Savings time on March 14, we all know we’ll lose an hour of sleep. But many people lose much more than just an hour of sleep per night on a regular basis due to poor sleep habits.
“Sleep hygiene is an important part of making sure you and your family get all the sleep needed,” said David T. Walsworth, M.D, president of the Michigan Academy of Family Physicians (MAFP). “Good sleep habits, kept regularly, can dramatically enhance your quality of life.”
The MAFP suggests these 10 tips to help make getting to sleep—and staying—asleep easier.
1. Maintain a bedtime and “awake time” schedule. Try to go to bed around the same time each evening and wake up about the same time every morning. If you have to change it, try to do so in 15 minute increments each day.
2. Establish a regular, relaxing bedtime routine. For example, take a warm bath or shower, or use aroma therapy, reading, or listening to soothing music as part of your night time ritual.
3. Sleep in a room that is dark, quiet, comfortable, and cool; sleep on a comfortable mattress with comfortable pillows.
4. Use your bedroom only for sleep.
5. Finish eating at least 2-3 hours prior to your regular bedtime.
6. Avoid caffeine within six hours—and alcohol and smoking within two hours—of bedtime.
7. Exercise regularly but finish a few hours before bedtime.
8. Avoid naps.
9. Go to bed only when sleepy. Get in bed only for sleeping, not for work or watching TV.
10. After 10-15 minutes of not being able to get to sleep, go to another room to read until you do feel sleepy.
“If you’re still having trouble after using good sleep habits for a few weeks, see your family doctor about alternative methods to help you get a good night’s rest,” said Walsworth.
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