Sleep Solutions



With the spring days growing longer, and the sun staying up later, The Cleveland Clinic Health Hub has come up with a few ideas to avoid the grogginess that can come with adapting to these extended days. If you’re still moving a little slowly, give these a try and let me know how they work:

  1. Prepare early.
    Instead of gradually moving into your sleep cycle, try going to bed 30 minutes early, in order to get closer to a full eight hours of sleep. This will prevent your morning woes when the alarm goes off at 7 a.m.
  1. Wake up early.
    According to sleep specialist Harneet Walia, MD, waking up early to the brighter spring sunlight can help you adjust to the time change and wake up feeling energized.
  1. Don’t take naps.
    Dr. Walia says avoiding naps is key for the time change. If a nap is necessary, try to keep it under 20 minutes, so you can still get a full night’s sleep in the evening.
  1. Avoid coffee and alcohol.
    Skip the after-dinner coffee or hot caffeinated tea four to six hours before bedtime. Alcohol can also prohibit you from getting the sleep you need, so it’s better to avoid it late at night as well, if you’re having trouble dozing off. Alcohol can also cause nightmares and breathing problems.

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