Spring into Good Sleeping Habits

It's that time of year: Daylight Savings Time is here, and it’s time for us all to spring forward. For many, Monday is a day when they feel exhausted. In fact, the average person sleeps 40 minutes less the night following Daylight Savings Time than on a typical night.

The transition from dark days to longer days may also change our quality of sleep and challenge our healthy sleep habits.

We’ve compiled key sleep tips to help you spring into sleep.

Tip #1: Reset your biological clock

The sun helps to keep our internal body clocks in sync. This results in the optimal  functioning of our brain, heart, lungs, and digestive and immune systems. Our circadian rhythm  is critical for our bodies to carry out essential functions and processes.

When we spring forward the time change can work against our biology. To reset our biological clock and adjust quickly to the time change, we can:

  • Try to sleep more at night during the 2-3 days prior to the time change.
  • Wake up 15 minutes earlier on weekend mornings.
  • Cut out afternoon naps and not sleep past 9:30 a.m. on weekend mornings.
  • Use that extra light in the early evening to get active: Go for a long walk or do some vigorous exercise.

How Does Circadian Rhythm Work?

Tip #2: Fight spring allergies

Allergies could be the reason you’re not reaching that deep, restorative phase of sleep during spring. A reported 59 percent of people who suffer from nasal allergies say they struggle with their sleep quality due to their symptoms. And even if you don't have allergies, your partner might – 48 percent of people say their spouse’s sneezing and sniffling disturbs their sleep.

How to deal with it:

  • Invest in anti-allergy bedding. Anti-allergy bedding helps to stop dust, pollen, and dirt from getting into your mattress, because it uses technologically-advanced fabrics.
  • Keep your pets out of your bed. Unfortunately, dogs and cats can be big allergy offenders. Even if you’re not allergic to your pet’s dander, they often bring pollen, dust mites, and mold into your room.
  • Consider adding a HEPA filter to your bedroom. These high-efficiency particulate arrestance filters remove allergens in the air. You can run the filter during the day with your bedroom door closed to ensure you’re breathing clean air at night.

Tip #3: Put some spring into your step

With the warmer weather on its way, now is the time to take your exercise outside.

Exercise and staying active are great for your health and lead to a good night of quality! Enjoy a walk outside or move around during daylight hours, especially in the morning or during a portion of your lunch break.

Avoid exercise too close to your bedtime as you ‘cool down’ before starting to But avoid any exercise that is close to bedtime.

Tip #4: Stop snoring

Snoring can lead to an irritated throat in the morning, waking up at night frequently, fatigue the next day, and headaches. Yikes!

Sometimes a snorer can wake themselves up and not even realize it. This happens an average of 27 times per night (Source: Mayo Clinic), causing what we call micro-awakenings. Micro-awakenings prevent our ability to get into deep and REM sleep, -- the very important physically and mentally restorative stages of rest.

We’re here to help: Shop our snoring solutions.

Tip #5: Stop sleeping with a snorer

What if you lost 40+ minutes of sleep every night? What if you functioned in what seemed like a perpetual Daylight Savings Hell?

One Mayo Clinic study showed that the person sleeping next to a snorer loses of an average of one hour of quality sleep per night! In fact, in an average relationship, a snorer wakes their partner an average of 21 times per night which adds up to around two years of sleep.

When you solve snoring, you create the exact opposite of Daylight Savings Hell. Imagine getting an extra hour of sleep each night without spending more time in bed?

Get the rest you need (and deserve): Shop our Snoring Noise Protection solutions.