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Spring Forward but Stay Rested

  • Published
  • TRICARE web
WASHINGTON --  This week is National Sleep Awareness Week. It's no coincidence that it happens the week before we "spring forward" into Daylight Savings Time. Although you'll technically be losing sixty minutes, there are ways to make sure the time difference has minimal impact on your sleep.

According to the National Sleep Foundation, almost everyone in the U.S. springs forward on the second Sunday in March and falls back on the first Sunday in November. That means that the second Monday in March is likely going to be a day when most people will feel more tired than usual. This is because the average person sleeps 40 minutes less the night following the springtime change than they do on a typical night. The good news is that most people adjust by Wednesday; however, others will end up suffering for the entire week.

To prepare yourself ahead of the time change, there are a few things you can do. First, make sure you're caught on sleep, meaning getting a regular 7 to 9 hours of sleep per night. If you're already sleep-deprived when Daylight Saving Time comes, it's going to hit you harder. Next, use the daylight to your advantage. Try waking up with the sunlight and getting more light during the day and then dimming or eliminating the light when it's time to go to bed.  This includes staring at illuminated TV, computer and phone screens.

Finally, consider changing your evening or nighttime activities. If you workout at night, consider switching to the morning; forgo that evening coffee or cocktail. Avoid anything that might act as a stimulant, including nicotine.

If you are having trouble sleeping, talk to your primary care doctor. TRICARE covers sleep studies, but you must be referred to a sleep disorder center and meet certain conditions. TRICARE also covers home/portable sleep studies as an alternative to in-facility studies for the diagnosis of obstructive sleep apnea in an adult when certain criteria are met. Check with your regional contractor for details. For more information on what is and is not covered, visit the Sleep Studies page on the TRICARE website.

The observance of daylight savings time has been around since 1918 and isn't likely to go away any time soon. It's best to anticipate it and prepare for it, to make sure you don't lose valuable sleep during this transition.