Five Tips to Keep You Alert, Energized and Well-Rested After We 'Spring Forward'

March 10, 2016 - PRLog -- Daylight saving time often brings people to begin dreading going to bed and waking up.  Let's be honest, no one likes the thought of shifting their schedule.  To those with kids, this is even a bigger challenge.  I encourage people to use this time to do an overall check up on your sleep habits.  Maintaining good sleep hygiene, regardless of the time of year, is always beneficial to your overall health and well-being.

1. Keep a consistent schedule and avoid napping.  The most important thing you can do to maintain your sleep cycle is to go to bed at the same time every day and wake up at the same time every day.  Yes, even on weekends!  Your body will be able to adjust to the new time easier when you are being consistent with your sleep schedule.

2. Get plenty of exercise. This goes for all members of the family.  The more active your child is, the easier it will be for them to get to sleep. Morning exercise is best as it stimulates your body and causes a release in serotonin, which is your body's happy hormone. Morning sunlight exposure helps regulate hormones that define your sleep/wake cycle. If you are unable to exercise, try to spend at least 60 minutes doing outside activities.

3. Sodas and other caffeen (found in coffee, tea, chocolate, and some pain relievers) can interfere with sleep. If you have trouble sleeping, avoid these for four to six hours before bed. One soda goes a long way.

4. Eat an appropriate diet.  Your diet plays a big role in how well you sleep. Eating a healthy balanced diet is good for your overall health, including your sleep.   Avoid letting your child eat heavy meals, especially within 3-4 hours of bedtime.  Lighter, low calorie foods are best for snacking before bed.  Eating heavier foods or those that are high in fat and calories just before bedtime will not allow your child's body to rest.  Limiting the amount of liquids consumed before bed will help eliminate the need for your child to use the restroom during the night.

5. Create a sleep-friendly environment for your child. Sticking with a bed-time and morning routine. Making your child feel comfortable will ease the transition.  The bedroom should not have electronic devices such as TV's, cell phones, tablets and other gaming devices.  Your child's room should be cool and quiet and a place they feel relaxed.


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