Parenting Pep Talk: Why Time Changes Get You Down And What To Do About It
It’s time to turn back our clocks. Starting Sunday, Nov. 2, daylight will end before 5 p.m., leaving some of us feeling tired well before our days are actually over. Losing daylight affects us all differently. For some it is no big deal – sleep/wake cycles may easily adjust to a one-hour change. Other people may have a very difficult time adjusting and the time change can put them at risk for accidents, reduced job performance, and sleep and depressive disorders. Here are some reasons why the time change can affect us and some tips for combating its negative effects.
Light exposure affects our mood and energy. Many full time workers are used to leaving work and walking to their car or the train in the daylight. A sunset before 5 p.m. robs them of that opportunity to get light exposure, which can have a profound effect on mood and energy. Parents may have a more difficult time completing after-work tasks. Children may have more difficulty attending to homework assignments, especially if they finish extracurricular activities late and arrive home in the dark. During the fall and winter, it is recommended that we all aim to increase our daytime light exposure by taking walks at lunchtime or engaging in outdoor activities when possible. Even opening the shades or subjecting oneself to artificial light can be helpful in combating the effects of darkness.
Light exposure affects sleep. Sleep hygiene advocates recommend that computers be shut down at least an hour prior to bedtime. This is because computers emanate artificial light that suppresses melatonin, a hormone that regulates our sleep/wake cycles. Those who like to read before bed will benefit from putting away the iPad and switching to old-fashioned books. Individuals who wake often to use the bathroom should refrain from turning on the light and instead plug in a softer night-light. Prolonged sleep deprivation can lead to a whole host of adverse effects, so if you have trouble sleeping for more than a few days consider seeking professional help.
Our bodies prefer to extend sleep in the morning. For most of us, our sleep/wake clocks make it easier to wake up late than to fall asleep earlier. This makes the adjustment quite difficult for many of us who have little control over our morning schedules. Much of this is predetermined, but some of it is not. Genetics determine whether we are night owls or morning larks, and the owls tend to have much more difficulty with time changes, according to Dr. James Wyatt, a specialist in sleep disorders at Rush University Medical Center in Chicago and a spokesman for the American Academy of Sleep Medicine. However, even night owls can do things to make the transition smoother.
Here are three easy ways for dealing with daylight savings changes:
Know your caffeine tolerance. Most people should limit caffeine consumption to the morning. Use coffee, tea, etc. to help you get through the day and not to keep you up at night (unless you must safely drive a car or operate other heavy machinery).
Use exercise wisely. Avoid exercising before bed, as it is likely to keep you up. Exercising in the morning or midday may help you maintain energy and get through the day. Every person is different, so learn what works best for you.
Be careful with sleep aides. Some people benefit from using medications to assist with sleep during periods of transition. However, sleep aides can be habit-forming and/or addictive so it is not recommended for everyone. Consult a doctor before beginning a sleep aide regimen.
Dr. Jaime Black is a licensed psychologist practicing in Westchester and New York City. Jaime works with high-functioning individuals on the autism spectrum, doing psychotherapy, conducting evaluations, and facilitating various socialization groups including an improv social skills group. Visit www.spectrumservicesnyc.com, e-mail JaimeBlackPsyD@gmail.com or call 914-712-8208.
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