Bouncing Back from Changes to Your Sleep Schedule
Fall back. Spring forward. Travel. New job. New school year. Stress!
There are so many things that can interrupt normal sleep routines. How can we catch those needed, healthy Zzzs when our schedules are thrown off course? Alison Ozgur, a registered dietitian nutritionist (RDN) who is also board certified in Lifestyle Medicine, discusses how to maintain a healthy sleep routine when life is anything but.
The Cycle of Sleep
It helps to understand the importance of sleep and how the sleep cycle works. “Think of sleep as a reset. It’s a pillar of wellness that you need to work on each day for best health, just like food and physical activity,” explains Alison. When you don’t get enough quality sleep (aim for 7-9 hours each night), it can affect mood, appetite, energy levels, and focus. There can be more serious, long-term health effects, too!
Plan Ahead
If you know a big change is coming, such as vacation or the start of a new school year, start adjusting your sleep-wake times in advance. Alison recommends starting small and going slow, shifting your schedule by 15 minutes a day until it matches your new schedule or destination.
Set the Stage
If you have trouble falling asleep (ideally within 20-30 minutes), be sure to unwind first. Being overstimulated can make it difficult to sleep, so take a full hour to transition from busy-ness to bedtime. If you’re prone to “busy brain,” try writing down to-do lists or spending a few moments journaling before you lie down.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.