GREENSBORO, N.C. — Daylight saving time is this weekend. That means we will lose an hour of sleep. What can we do to prepare so that we don’t feel it the next day?
Dr. Pallavi Reddy, a sleep specialist in the Triad and member of the Cone Health Medical and Dental Staff, joined us to talk about that and other sleep topics.
What can we do for Daylight Savings?
A way to get ahead of this is taking between 2-to-4 days to prepare. Push bedtime 15 minutes earlier each day leading up to clocks springing ahead.
If you feel you are having trouble sleeping and it becomes persistent and is impacting your everyday life, talk to your doctor.
Why is a good night's sleep important?
A good night’s sleep is so important for our overall health. It plays an important role in your weight, emotional well-being, blood pressure, diabetes, mental and physical performance, and much more.
For children, poor quality sleep can impact development and attention span. Research also shows that sleeping less than six hours a night is linked to heart disease, stroke, and memory loss.
Common sleep mistakes and what should they do instead?
A big part of getting a good night's sleep is creating a routine. Much like kids, even adults can train their bodies to know it is time to go to sleep.
Wind down 1-to-2 hours before bedtime, avoid caffeine, and limit electronic use, including televisions, about an hour before bed.
Find a relaxing activity to help start the nighttime routine. Listen to soft music, meditate, or read a book -- but don't do it in bed. Find a different place and set the lights down low. You want your body to only associate your bed with sleeping.
If you do wake up or have problems falling back asleep, Dr. Reddy recommends getting out of bed and doing something relaxing, like reading.
BEST SLEEP FOR BABIES
- 14-to-17 hours of sleep in 24 hours including 2-to-3 naps
- Consistency is key, babies recognize habits
- Repeat something like eat, play, sleep throughout the day, and train them to go to sleep
BEST SLEEP FOR SCHOOL-AGED KIDS
- 3-to-5 year-olds need 10 hours of sleep per night with an optional nap
- 5 years old and up need between 9-and-10 hours of sleep
- High-quality sleep is needed to help them learn
BEST SLEEP FOR ADULTS
- Research shows sleeping less than 6 hours and more than 9 hours can be linked to health conditions
- Adults should strive for 7-to-8 hours a night
What should we be aware of when considering or using sleep aids?
Most sleep medication is highly addictive and masks the underlying issues causing you to lose sleep. There are some benefits of using sleep aids in the short term, but there are long-term consequences like memory loss.
Is it safe for parents to give Benadryl to babies to get them to sleep?
Benadryl is not considered a safe sleep aid for children under the age of 12. Dr. Reddy recommends you contact your doctor before using it as a sleep aid.