Published 12:00 am Friday, March 11, 2016


It’s that time of year again. Time to spring forward and set those clocks an hour ahead as daylight savings time begins this weekend.

Clocks will “spring forward” one hour at 2 a.m., Sunday morning.

The days become longer, spring break and summer are just around the corner and it could make for a difficult time for parents and children at bedtime.

James Anderson, director of sleep disorders center at Mizell Memorial Hospital offered some tips on how to adjust to the time change.

• Gradually transition into the time change by going to bed 15 minutes early several nights before the time change. This will help minimize the impact of the switch to daylight savings time.

• Sleepy? Take a quick nap. If you feel sleepy after the change to daylight savings time, take a short nap in the afternoon, but no more than 20 minutes long.

• Commit to getting 7-8 hours of quality sleep each and every night.

• Make sleep priority by keeping consistent sleep and wake schedules, even on the weekend.

• Exercise during the day. Even moderate exercise, such as walking, can help you sleep better. Just make sure not to work out within two hours of bedtime.

• Avoid alcohol and caffeine before bed. Smokers should also avoid tobacco before bed, as it can lead to poor sleep.

• Eat light at night. Finish eating at least two or three hours before bed. Eating too close to bedtime can interfere with sleep quality.

• Relax before bed. Create a bedtime ritual that is relaxing. Experts recommend reading a book, listening to music or soaking in a hot bath or shower.

• Create a sleep sanctuary. Transform your room into a haven of comfort and relaxation by creating a sleep sanctuary. Make sure your room is cool, quiet and free of distraction for the best possible sleep.

• Evaluate your mattress and pillows. Evaluate your mattress and pillows for proper comfort and support. If your mattress is seven years old or older, it may be time for a new one. In general, pillows should be replaced every year.

Daylight savings time will end Nov. 6.