Norton Healthcare provides tips on how to realign Circadian rhythm after Daylight Saving Time

BOWLING GREEN, Ky. – Sunday marked the beginning of Daylight Saving Time, and for many, the time change has thrown off schedules. Doctors with Norton Healthcare say there are some tips to help get adjusted to that change.

Dr. Kathryn Strait, a sleep medicine nurse practitioner, says the first thing you should do is get natural sunlight.

“Natural sunlight is the best thing that you can do for yourself, particularly in the morning,” she says. “So if you work shift work, you don’t have the ability to sort of get that natural sunlight… then you can get sunlight lamps… like Happy Lamp is a brand that mimics the sun, and that’ll help reset your circadian rhythm.”

While many people may leave the TV on while sleeping, Dr. Strait says it is actually a bad idea because of the light from the screen.

“Use white noise, something like that in the bedroom versus having that screen at night. Do something that you find kind of boring at night, whether it’s reading a book or doing a puzzle or something like that, that’s like a more quiet activity,” she says.

You can also meditate throughout the day to help calm yourself before going to bed.

“There’s lots of meditation apps that you can use on your phone to set a reminder, maybe after lunch, after breakfast… five, ten minutes to meditate and then you just transition that into nighttime, right? So when you get in the bed, you know the tips and tricks to quiet your mind down,” Strait says.

Setting your thermostat to the right temperature can also play a role in getting a good night’s sleep.

“Making sure your bedroom is nice and cool, so 67-69 degrees is ideal… and then it’s somewhere you want to be and somewhere inviting, right? So sheets and blankets and everything that you want that makes it cozy,” Strait says.

Strait also said to continue waking up at the same time you currently are, and trying to limit naps.

“Eat a healthy diet, exercise, get some time in the sun… and if you need to take a nap, limit it. No more than 20-30 minutes, preferably within like 6 to 8 hours of bedtime… before that,” she says.