A time shift can take a toll on your sleep. Adjusting to changes in sleep patterns is hard on your body. You can take steps to avoid disruption to your sleep by learning a few simple strategies.
Read source article here: How to sleep well during time changes

Whether you’re setting your clock back an hour for daylight saving time or traveling across time zones, a time shift can take a toll on your sleep. Adjusting to changes in sleep patterns is hard on your body, especially because your internal clock keeps on ticking regardless of time zone or daylight saving time. This internal clock, or circadian rhythm, is influenced by exposure to sunlight, among other factors.

When you travel across time zones, your body must adjust to a new daylight schedule and reset so you can fall asleep and be awake at the appropriate times.

During time shifts, you can take steps to help avoid disruption to your sleep. Getting the recommended seven to eight hours of sleep a night provides tremendous health benefits and helps you perform at your best.

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Here’s what you can do to prepare for sleep changes.

Adjust your internal clock gradually. If you know a time change is coming, adjust your sleep and wake times in small increments so your body can transition gradually. Shift your bedtime and wake time in 15- to 30-minute increments.

Plan ahead. If you’re traveling to a different time zone, arrive at your destination early to allow yourself time to adjust and prepare for a good night’s sleep. Perhaps even catching a short nap before the events ahead would allow you to adapt to the time schedule without interrupting a good night’s sleep.

Step into the sun. Sunlight affects your body’s circadian rhythm. To help maintain sleep patterns, experience sunlight upon waking or later in the day, depending on which direction you are traveling. Morning light can usually help you adjust to an earlier time zone (traveling east). And evening light helps you adapt to a later time zone (traveling west).

Use essential oils. Essential oils are extracted from plants and are often used in aromatherapy. Studies have shown that essential oils help reduce feelings of anxiety and produce a sense of calm.
The following oils may help you drift off more easily: lavender, jasmine, chamomile, bergamot, rose, clary sage, neroli, sandalwood, ylang ylang and vanilla. Common ways to use essential oils are with an air diffuser or by applying a few drops to a cotton ball or tissue that you can tuck into your pillowcase. Sleep masks and pillows infused with scents from essential oils also may aid in relaxation and rest.

Experiments from SleepA
In the days leading up to a time change, make sleep a priority, whether that means going to bed earlier or avoiding electronics before bed.

Having a light snack before bed can help you sleep. Try munching on a piece of fruit, plain yogurt or a handful of almonds.

Prepare for sleep changes by taking a nap during the day. Aim to lie down at about 2 or 3 p.m. for 10 to 30 minutes. Avoid napping longer than that; otherwise, you’ll feel groggy afterward.

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You’re not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Read full this articles from SleepA website

Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive.

You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips from SleepA Mentors:

1. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

2. Pay attention to what you eat and drink
Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

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4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Know when to contact your health care provider
Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.

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Getting back to sleep in the middle of the night is no small feat.  SleepA offer four ways to help make going to bed—and staying asleep—easier.
Read more here: https://sleepa.me/blog/why-cant-i-sleep-top-tips-for-better-rest/

4 Ways to Sleep Through the Night
1. Clear Your Mind Before Bed
Unattended thoughts can percolate and “hum right below the surface” Maldonado says, exhausting our energy and making us even more tired. Regardless of what you do or think about all day long, if you take a few minutes to meditate before you go to bed, you’re allowing your mind to let stuff out. Maybe instead of meditating, you’d rather put pen to paper and journal about your thoughts. No matter what you choose to do, give your mind some time to dump.

2. Try a Body Scan Meditation
Once you do get into bed, Maldonado recommends a body scan meditation that can help you ease into quality, deep sleep.

Try this guided body scan meditation to help wind down before bed. You may even find yourself drifting off to sleep before finishing the practice.

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3. Listen to Your Body
While trying to sleep, you may feel something so intense that you have to get up. It’s normal to put off having to get up in the middle of the night because we know that it sends awake signals to the body. “But sometimes you have to do that, too,” Maldonado says.

When we hold ourselves back, and force ourselves to stay in bed, we spend a lot of energy and time fighting the urge to get up. Whatever your body needs, give it that support and allow for it to dissipate if possible.

4. Activate Your Parasympathetic Nervous System
If you wake up in the middle of the night or can’t get to sleep, you may consider turning to a type of breathing that helps activate your parasympathetic nervous system—”the part of the nervous system that helps calm the body,” Maldonado says.

In this breathing exercise, your exhale is longer than your inhale. For the inhale you can follow a count of your choice, and for the exhale you double that count. It could be four and eight or five and 10. Choose a breathing count that you’re comfortable with.

A Breathing Practice to Activate the Vagus Nerve
1. Find a comfortable position, sitting on the side of your bed or lying down.

2. Start breathing in for five, four, three, two, one.

3. Breathe out slowly for 10, nine, eight, seven, six, five, four, three, two, one.

4. You can repeat this sequence as many times as you need.

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