On the morning of November 5th, many of us will wake up feeling a little more chipper than usual. Turning the clock back to Standard Time brings that delicious extra hour of sleep we look forward to all year. In our sleep-deprived society, most of us cherish that hour of shut-eye like a gift from heaven. Related: How To Wake Up More RefreshedBut for some people, the shift to Standard Time can actually bring on sleep problems. That’s because the transition from Daylight Savings Time can disrupt the body’s sleep-wake cycle, like a mini version of jet lag. With sunrise now at about 6:37 a.m. and sunset at 4:51 p.m. (in the Northeast), some of us find ourselves waking up too early and pooping out right after dinner. Although the autumn time change is easier for most people than the spring transition, it can take a little while to make the autumn adjustment. A few simple strategies can help you make the transition more easily.If you have insomnia or are prone to … [Read more...] about 5 Tips To Reset Your Internal Clock During Daylight Savings Time
Your internal clock doesn't stop with your sleep cycle: even your skin has a circadian rhythm. According to a Spanish study recently published in the journal Cell Stem Cell, the stem cells in your skin time their periods of growth, metabolic processes, and cell division like clockwork. About every five hours, different clock genes take center stage in your skin’s stem cells, with genes that promote UV protection peaking during daylight hours and the cell’s most vulnerable phase, DNA replication, taking place in the evening and at night. That's great, unless your schedule doesn't happen to line up with your skin's schedule. “Disrupting the ability of the cells to know when is best to perform a specific function results in striking premature aging of the skin,” says study author Salvador Aznar Benitah, PhD, a research professor at the Centre for Genomic Regulation in Barcelona. For instance, skin cells that aren’t properly protecting themselves from … [Read more...] about Can You Slow Your Skin’s Internal Clock?
Ah, daylight savings time—the double-edged sword: a yearly rite of exhaustion and the official sign of spring. And even though you’re only losing an hour of sleep, studies have found increased rates in workplace and traffic accidents on the Monday after springing ahead.Here are a few ways to handle the changing clock:Start EarlyMore from MensHealth.com: Build the Ultimate BedroomGet Some Sun Sunday MorningCheck Your SleepIs your city sleep deprived?Just like the fire department urges you to check your smoke alarms twice a year, daylight savings does the same. It’s a good time to look at your sleep pattern. And for those who haven’t been sleeping so well, it’s a wakeup call, Wyatt says. If your sleeping skills have been lacking, establish a ritual before bed—repetition conditions your brain and body for sleep. And check out our other tips on how to sleep right tonight.More from MensHealth.com: 6 Health Hazards of Flying … [Read more...] about Reset Your Internal Clock
Birds have them. Bees have them. Humans have them too. They’re internal clocks that regulate when we go to sleep, when we go to bed, and a whole lot of activities in between. Internal clocks and circadian rhythms We all have a number of internal clocks every bit as synchronized as the finest Swiss watch. These clocks are clusters of cells in areas such as the heart, lungs, and the liver. The master body clock called the suprachiasmatic nucleus (SNC) is located in the hypothalamus, an area of the brain that controls the release of a whole host of hormones, including melatonin. It’s melatonin that influences when we sleep and when we wake, and it’s closely tied to the 24-hour cycle of daylight. As light fades, the SNC triggers the release of melatonin, which makes us sleepy. As the sun starts to rise and we are exposed to increasing light, the body inhibits melatonin release. Genes have also been found to influence our daily sleep-wake cycle, called the … [Read more...] about Your Body Clock
Use these steps to create the optimum sleeping environment. There are many elements that you have control over that influence your ability to sleep. This includes things such as the amount of light both natural and artificial, the bedroom temperature, the quality and type of mattress you sleep on, the amount of noise, who you sleep with, what you eat before bedtime and whether or not you or your spouse snore. You obviously can’t control all the causes of insomnia but you can increase your chances for sleep success by taking positive action in creating the best sleeping environment. 1. Darkness matters. Sleep in complete darkness or with as little light as possible. If you get up to use the bathroom in the night and switch on the light, you are actually messing up your sleep cycle since melatonin production is switched off when exposed to light. To prevent this sleep interruption, sleep experts recommend using a very dim … [Read more...] about Is your alarm clock keeping you awake? Seven Sleep Success Steps