I write regularly about the state of sleep deprivation in today's society. This sleep deprived situation isn't going to be helped by the start of daylight saving time this Sunday, March 11. The time change in the spring is always more difficult than in the fall since we spring forward and end up losing an hour of our day -- and since that time change officially happens at 2 a.m. on Sunday morning, the hour we lose is an hour of sleep.
I know there can be great benefits to changing the clocks -- we will gain an extra hour of sunlight in many cases, there are studies that have shown energy savings in the clock change. But I hate sacrificing an extra of much needed shut-eye when we are already a society that is chronically sleep-deprived!
So who do I predict will have the most difficulty with the time change? People who like to stay up late, and those in the southeast part of the United States. Sound like a strange prediction? Well, here are my reasons:
In a recent study in the Journal of Clinical Sleep Medicine, we learned that sleep problems and fatigue seem to vary by state! I find this data fascinating.
The 10 states that currently have the most sleep disturbance in descending order include:
- West Virginia
- Oklahoma
- Alabama
- Arkansas
- Mississippi
- Louisiana
- Missouri
- Utah
- Nevada
- Michigan
When reviewing the study I noted that they controlled for things like age, sex, education, ethno racial group, income, employment, general health, healthcare access and depression, to try and explain why these states seem to suffer so much. Whether you live in one of these states or not, anyone losing an hour will feel the effects of it, especially if you are already sleep-deprived (and you know who you are).
But the good news does not stop there. Did you know that night owls are more affected by the time change than early birds? In a study from 2008 that I was reading on the Sleep Education website, it turns out that night owls, during the time change, have significantly more restless sleep. Do you know if you are a night owl or a morning lark? This chart can help you decide:
Ask yourself the following questions:
So if you are a night owl from West Virginia, what can you do before disaster strikes and you only become more sleep deprived?
1.Go to bed 20 minutes earlier Wednesday and Thursday, then another 20 minutes earlier Friday and Saturday. This will help your body adjust to the difference easier.
2.When you wake up Sunday morning, immediately change the time on your bedroom clock. Help your brain visualize the time change.
3.Eat lunch and dinner 30-60 minutes earlier for three days before the time change to get your other daily routines in sync for the new time change.
4.Beginning a few days before the time change, stop drinking caffeine at 1:00 in the afternoon to help with the earlier bedtime.
5.Avoid alcohol during the weekend of the time change (this one can be tough).
6.Keep up your exercise during the week for better sleep quality and maybe throw in an extra work out this weekend.
7.Make sure you get sunlight in the morning the day of the time change to help reset your body clock.
And if possible, my number one recommendation for this Monday, March 12, 2012: Ask your boss if you can either work from home the morning after the time change, March 12, 2012, or come in late. The roads will be filled with sleep deprived people running late for work or school!
Be aware of your bedtime routine as the clock springs forward -- otherwise you might fall back asleep at the wrong time.
Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com
The Sleep Doctor's Diet Plan: Lose Weight Through Better Sleep
Everything you do, you do better with a good night's sleep™
twitter: @thesleepdoctor
Facebook: www.facebook.com/thesleepdoctor
For more by Dr. Michael J. Breus, click here.
For more on sleep, click here.
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.