Spring Forward!

Starting next week, many of us look forward to an extra hour of daylight, but feel crankier from losing an hour of sleep. It often spurs the question, ‘Why do we have daylight savings in the first place?’

Signs point to Benjamin Franklin, one of the founding fathers of the United States. Franklin coined the phrase ‘Early to bed, early to rise,’ and is said to have realized the energy savings potential of shifting the time to maximize daylight hours, according to National Geographic. The practice really took hold during the First World War, when several countries, including Canada, adopted the practice to save on electrical energy and coal. The jury is still out on whether it conserves energy, with conflicting reports for and against the shift.

For those who do experience time change, the change can be very noticeable.  Even though you lose just one hour of sleep, it can take a toll on your health. In September 2010, researchers from the University of Sydney found that for each hour of lost sleep, levels of “psychological distress” rose by five per cent among young people, according to Time Healthland. Another study also revealed that the lack of sleep can also be linked to depression and weight gain.

At the very least, if you don’t change your clocks, you could end up late for work Monday morning!

Facts About Sleep

Losing an Hour of Sleep is No Big Deal
If you get less sleep than you need, your ability to do certain cognitive and physical tasks is decreased. If that sleep loss builds over time, it can interfere with the hormones that monitor appetite, changing your mood and increasing your risk of some chronic illnesses. Get 7 to 9 hours every night for good health.

You Adjust to Sleep Changes Easily
Your body gets on schedule based on your activity and exposure to daylight. When you travel across many time zones or work night shifts, you confuse body’s sense of time, making sleep difficult and inhibiting some necessary sleep functions. For every one- to two-hour time change, it takes your body 1 day to adjust. That means it could take your body 6 to 12 days to adjust to a trip from New York to China

Older People Need Less Sleep
Older people need the same amount of sleep as everyone else, 7 to 9 hours per night. There is a cultural belief that as you age, you need less sleep. Unfortunately, because of this myth, many older people do not seek help for their sleep problems. Often, older people sleep less than they need to because of illness. Many of the medications older people may be using interfere with sleep. Talk to your doctor to find out more.

Extra Sleep Helps Fatigue
Some people assume that if they feel tired during the day, then they should sleep longer at night. This is not necessarily true. If a person is getting 7 to 9 hours of sleep each night, then he or she should seek another source for their fatigue. Some sleep disorders decrease sleep quality, even though the person is getting enough sleep. Many medical conditions can cause fatigue. If you are sleeping long enough but are still tired, try some exercise and daylight exposure during the day. If that doesn’t help, see your doctor.

You Can ‘Catch Up’ During the Weekend
Many people sleep late on Saturday, hoping to compensate for sleep lost during the week. While sleeping late helps catch up on your sleep debt, it alters your sleep schedule. You sleep late one or two days and then wake up early again on Monday. Your body must adjust to these changes. During this adjustment, your quality of sleep is poor. It is much better to have a consistent daily sleep schedule that gives you 7 to 9 hours each night.

Naps are Wasteful
Naps can be a great way to catch up on lost sleep. After taking naps, people function better and do certain cognitive tasks quicker. Napping can also help you train yourself to fall asleep quicker. However, napping longer than an hour or after 3 p.m. may make it more difficult for you to fall asleep at night.

How Much Sleep Do Children Need in a 24 Hour Day?
Newborns should be sleeping about 16 hours a day.
9 Months-3 Years Old children should be sleeping about 13 hours each day. Remember, this is a total sleep time for a 24 hour period.
3 to 5-year-olds should be getting about 12 hours of sleep.
5 Years Old and Up need between 10 and 11 hours of sleep each night.
Keep in mind that sleep deprivation accumulates, so an hour less each night is almost like losing a full nights sleep after a week. Experts agree that getting enough sleep is as important as a wholesome diet and exercise to maintaining good health.

Sleep well!