4 Ways to Regulate Your Sleep Through Daylight Savings

This Sunday, the U.S, Canada, and most of Western Europe will participate in the spring event of Daylight Savings Time. A day where, twice per year, we adjust our clocks in order to get the most efficient levels of daylight possible. Along with saving energy, the perks are plentiful – but that doesn't mean we like losing an hour of sleep once a year … even if we do get to gain it back later. 

In fact Arizona, parts of Canada, and countries in three other continents have since done away with the practice altogether, opting for standard time year-round. 

For the rest of the population who will be operating on a 23-hour-day this weekend, use these tips to avoid losing out on sleep. And to help keep your body regulated on your new, earlier-than-usual hour. 

1. Ease in With an Earlier Bedtime

We get it, it's hard to sleep when it's still. And it's even harder to get up when it's dark, but the clock will still tick, no matter how unhappy you are about it. If you're not a morning person, go to bed a little earlier at night until you're acclimated to the shift. Even 15 minutes can help.

2. Keep Your Morning Routine

Just a few weeks ago the sun was still sleeping in – so waking before sunrise should be an easy change. Just stick to your daily routine; do the same things at the same times and you'll have an easier adjustment.

3. Absorb Morning Light

Once the sun does come up, soak it in. Even when indoors, the presence of natural light helps to wake the body and can naturally perk up your senses.

4. Power Through

It's safe to say you'll be tired, especially for the first few days. However, sleeping in or skipping chores will only make it harder to adjust. Instead, fake being rested until your body has officially adjusted. 

Don't forget to set your clocks back this Sunday, March 13^th – the jump will take place at 2 am local time and will move your respective time zone to DST until fall. 

Be sure to stay rested through the jump with these proven tips.  

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What's the Ideal Sleeping Temperature?

You might have heard that it's better to sleep in a chilly room. You might even agree from personal experience. But did you know there is actually science behind this old wives' tale? And as to just how cool that room should be? The stats have been taken, the studies done, and the results are in – letting us know the absolute ideal sleeping temp each and every night. And the answer is … whatever is most comfortable, generally between 65 and 72 degrees. Much warmer or cooler and the body is more likely to wake frequently.

Due to different body types, sizes, and preferences, folks were shown to sleep deeper at different degrees. With their bodies also running at varied "norms." However, one thing remained in common: those who slept in a cooler room at night vs. what was comfortable during the day gained better rest. When your body sleeps, your core temperature actually goes down – because you're resting and working to save energy. It's a move that our body takes care of on its own. Achieving this lower temp is much easier when your house itself is chillier at night … vs. forcing the body to cool itself against your bedroom environment. 

These nighttime temps can be found by manually or auto setting a thermostat. Keep a small heater in your living space to add warmth while you're awake, or light a fire. It will raise the thermostat while you're up and aware of your degrees. Then once bedtime hits, the fire will have died down and the house will cool itself off overnight. Allowing you to rest even more soundly throughout the night. 

Look to these simple thermostat adjustments, and keep track of what range is most comfortable for you and your family, and earn access to a scientifically proven way to sleep better. 

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Do You Sleep Better with Noise?

Sleeping is a very personal experience. It's something that everyone approaches differently, and likely has their own way about achieving it. For instance, showering, wearing specific PJs, or reading. Maybe fluffing the pillows a certain way tells your mind it's time for rest, or turning on the ceiling fan and cocooning yourself in. These little adjustments sound small, but they ready the brain for sleep. We often do them subconsciously.

Other times our choices are very conscious. Like getting into bed and turning off the lights. Turning on a noise machine, perhaps. There is a large portion of the population who prefer noise to help them sleep. Or rather, to choose the noise they listen to at night, rather than to be woken up to different noise. 

Constant Sounds and Obtaining Rest

There are unpredictable noises that cause us to wake, like storms, horns, and loud neighbors. Other predictable noises, like house creaks and air vents generally allow us to stay resting; our bodies know those sounds are supposed to be happening. But by blocking out the unwanted noises – the random loudness that cause us to wake – you can save yourself from losing sleep. 

This can be done with white noise machines, fans, or even gentle music. Air purifiers or humidifiers/dehumidifiers are also viable choices for static backgrounds. Add relaxing scents, or simply let the noise work in your favor. These options are especially helpful when sleeping outside of the home. When you're not used to the traffic frequencies or whether each bump in the night is something normal. 

So, do you sleep better with noise? Yes, so long as it's the right noise. Blaring sounds are obviously detrimental, while calm and constant hums can help keep you relaxed and rested the entire night. 

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How to Sleep Better on a Plane

Catching rest while traveling isn't exactly the easiest task. Sometimes it's even an impossible task – depending on your schedule and how many children are in close proximity. But when the timing is right, which is to say you have a long flight and courteous co-travelers – naps are a welcome occurrence. In order to gain rest even with distractions in place, we look to the help of industry pros. Flight attendants who offer their best advice at achieving sleep while traveling on a plane.

They suggest:

Boarding the plane without expectations of sleep. Sure it'd be great, but assuming it'll be a quiet, smooth ride is the easiest way for that to not occur. Instead, go in knowing that you'd like to sleep, but there's a good possibility it won't happen. Those who feel entitled to sleep, the flight attendants said, become the most irritable. Adding that reminding yourself how much you need rest is the best way to not be able to sleep – no matter where you're trying to doze. 

Window seats are also ideal for sleeping, as there's slightly more space to rest. (Rather than being wedged between two strangers.) They also point out seats that line up with interior lines so you can keep yourself alongside windows, rather than offset or near an uneven surface. 

Comfortable clothes are also key, such as pants with excess room and shoes that don't fasten too tight. Flying causes the human body to bloat and temporarily grow, meaning clothes can become even tighter in-air. 

Finally, plan for success. Pack a neck pillow, eye shades, back supports – whatever will help bring you comfort. You can also ask flight attendants for a blanket to help keep warm. Compiling all of the above, they say, can provide one of the most perfect recipes for in-air sleep. Keep them in mind the next time you travel. [Yahoo]

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4 Ways you Should Never Sleep

Doctors and sleep experts alike are constantly giving out tips for better sleep. They let others known which positions increase circulation, as well as how to promote comfort … just by the position you lay in each night. And while there are an infinite ways to improve sleep quality by what you are doing, there are also plenty of ways to achieve the same results by what you don’t do. From positions to the time that you roll into bed each night, avoid these four common practices to gain better rest. 

Inconsistently

Heading to bed at a different time each night – and waking up at a different time –can throw your natural clock for a loop. Even when schedules change, consider keeping a regular sleep pattern to help naturally train the body when it’s time to sleep, and when it’s time to start the day. Weekends might be somewhat of an exception, but daily changes can often create the most damage. Even if you don’t notice it at the time. 

With Unsupportive Sleep Accessories

If your bed or pillow has seen too many years of use, they may not be supporting your alignment like they should. Though unnoticeable while sleeping, this lack of structural integrity can lead to aches and pains, or even a muscle related injury down the road. Instead, consider replacing these items or gaining the help of a mattress pad or pillow wedge. 

On Your Stomach

At least not exclusively. Stomach sleepers have a larger tendency to let the spine “sink” into the bed, which causes additional pain. Instead, talk to your doctor about which sleeping positions will be best for your body. 

On Outside Furniture

While it may be nice to snooze on the couch every now and then, doing it to often can cause some serious medical side effects. Same goes for the recliner. Or, if you must nap while watching the evening news, look to a back or neck prop that won’t leave you hurting the next day.

To learn more about these supportive products, head to Contour Living. 

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