Risk on Monday morning may be more serious than a pile on your desk: Researchers from Loyola University School of Medicine reports that more workplace injuries and accidents on the following day, we pay hours in advance. Heart attack rates increased by almost 10%. Change is the most difficult time for those who are chronically sleep-deprived: the National Sleep Foundation estimates that more than one third of Americans is dangerous to sleep.
Although most people adapt to changes over time in a few days, night owls and those who usually takes less than seven hours of sleep per night can take a week to catch up.
Here are some tips to help reset your internal clock and survive your first couple of days back at work or school:
* Start going to bed 15 minutes earlier at one or two nights before the change.
* Set the alarm 30 minutes early on Saturday and Sunday morning, you're used to getting up before Monday.
* Go out on Saturday and Sunday morning.
* If you do not have pre-existing condition, the fresh air, but not after 16 hours, which can disrupt sleep later.
* Avoid napping on the weekends.
* Avoid alcohol, on Sunday night. Although it can knock you out, alcohol disrupts sleep.
* Eat a healthy breakfast and a significant Monday morning to provide energy during the day.
Children need help to adapt to changes in time as well. Jennifer House, MD, University of Alabama offers serving lunch 30 minutes early to help rebuild their schedules. She also recommends not allowing children to sleep in late Sunday morning, the first day of time change. More of her tips for children can be found here.
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