Don’t Fall Victim to Daylight Savings: 5 Tips for a Healthy Sleep

Daylight Savings© CatLane / Getty Images Signature / Canva

Adjusting to daylight saving time can be tough, especially considering research that shows a marked uptick in heart attacks and strokes in the days afterward. It’s worth noting, however, that any decrease in proper sleep could lead to increased cardiovascular issues. The Centers for Disease Control and Prevention (CDC) notes that getting fewer than six hours of sleep per night puts you at greater risk not just for cardiovascular disease but other health issues such as obesity and diabetes. To stay healthy, aim for scheduled bedtimes and consistent wake-up times every day – this helps your body keep natural rhythms while simultaneously maintaining general well-being.

“Getting a good night’s sleep every night is vital to cardiovascular health,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine. “Adults should aim for an average of 7-9 hours and babies and kids need more depending on their age. Unfortunately, we know as many as 1 in 3 people do not get their recommended amount of sleep each night.”

Sleep is an important factor for overall health, and research in the “Journal of the American Heart Association” has shown this to us. A lack of sleep, or sleeping at a low quality, can increase significantly the risk of developing certain cardiovascular conditions like heart attack and stroke. It might also be associated with depression, cognitive decline and obesity if sleep is not high quality or insufficient. To support your health and keep all systems running smoothly, make sure to ensure that you get enough rest each night.

“We know people who get adequate sleep manage other health factors better as well, such as weight, blood sugar and blood pressure,” Lloyd-Jones said. “The American Heart Association recently added sleep to the list of factors that support optimal cardiovascular health. We call these Life’s Essential 8 and they include eating a healthy diet, not smoking or vaping, being physically active and getting adequate sleep, along with controlling your blood pressure and maintaining healthy levels of cholesterol and lipids, healthy blood sugar levels and a healthy weight.”

How to Improve Your Sleep With Small Changes

© Susannah Townsend / baseimage / Canva

A good night’s sleep is essential for health and well-being. We all know how important it is to get enough sleep, yet many of us still struggle with getting the quality rest we need. The good news is that making small changes in our daily habits can make a big difference in improving our sleep quality. From establishing healthy habits to taking a technology break, there are several simple strategies we can use to improve our slumber.

1. Make Healthy Living a Habit

Good health habits are key to getting better sleep. Eating nutritious food, exercising regularly, and avoiding stimulants like caffeine and nicotine can help you stay energized during the day, which will make it easier to relax and sleep at night. Additionally, your diet should include an adequate amount of vitamins D and B12 for better sleep quality.

2. Set the Alarm for Morning and Night

Setting a consistent wake-up time helps regulate circadian rhythms which control our sleeping and waking cycles. You should also establish an earlier bedtime so you have enough time to unwind before going to sleep each night. Keeping regular hours will help you feel more rested during the day and get more restful sleep at night.

3. Establish Bedtime Habits

Creating a bedtime routine can be extremely helpful in promoting better sleep quality. This might include meditating, reading a book, or even doing some light stretches before bedtime—anything that helps you wind down after a long day and prepares your body for restful slumber. You should also ensure that your bedroom is free from distractions like smartphones or TVs so that you can focus on relaxation instead of stimulating activities before bedtime.

4. Relax & Unwind

A hectic lifestyle can interfere with getting good restful sleep each night, so it’s important to create time for yourself each day where you can relax and de-stress from the hustle of life. Taking part in calming activities like yoga or listening to soothing music can help reduce stress levels while giving your mind the chance to unwind before bedtime as well as throughout the day.

5. Take a Technology Break

Removing all electronic devices from your bedroom (smartphones included) is one of the best ways to improve your overall quality of life—and this includes your nightly slumber as well! Studies show that screen time right before bedtime affects melatonin production which regulates your circadian rhythm; cutting out screens at least an hour before bedtime will allow your body’s natural processes take effect when it’s time for restorative shut-eye each night.

In conclusion, these small changes in daily habits could make big differences when it comes to improving our sleeping patterns—and therefore improving overall health and wellbeing too! Making healthy living a habit, setting an alarm for morning/night, establishing bedtime habits, relaxing/unwinding plus taking technology breaks all provide great solutions that anyone can easily incorporate into their daily lives – starting today! For more information on how small changes in daily habits can make a big difference in sleeping patterns, visit the American Heart Association website at

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