clock - fall back

Changing the Clocks and Cleaning Up Our Sleep Habits

We’ve gained an hour of sleep. The truth is that most of us don’t benefit from a time change, and that extra hour of sleep is whittled away over the following days as we try to adjust.

Even a one-hour change tampers with our circadian rhythm (our body’s internal clock) causing many of us to feel a little thrown off. During the week following a time change, we might wake earlier than necessary and have a hard time falling asleep at night.

Poor sleep affects our mood, ability to concentrate and our memory. It lowers are pain threshold, weakens our immune system, can cause weight gain, and more.

Instead of putting all that pressure on gaining one “extra” hour of sleep, let’s use this fall’s time change as an opportunity to hit the reset button on our sleep hygiene.

Sleep Hygiene, also known as Clean Sleep, includes a variety of techniques and habits we follow to encourage sufficient, quality sleep that will result in feeling rested and alert the next day.

Our Top 6 Tips to Improve Your Sleep Hygiene:

  1. Be Consistent – Create your rhythm by sleeping and rising at approximately the same time each day.
  2. Avoid Stimulants – No caffeine after 2 pm, and no alcohol or cigarettes at least 3 hours before bed.
  3. Turn Off Devices – No smartphone, computer or television use 30 to 60 minutes before bed so your brain isn’t tricked into thinking it’s daytime.
  4. Dim the Lights – Once the evening’s tasks are complete, switch from bright overhead lighting to lamps and candles to help you wind down.
  5. Create a Bedtime Ritual – Take a hot shower, indulge in a skincare regime, relax with some caffeine-free herbal tea and a good book, meditate or stretch.
  6. (Our personal favourite) Book a Massage – Massago therapists are available daily until 10 pm. A relaxation massage is an excellent way to send you off to dreamland!

Quality sleep can do wonders for our overall health. Give clean sleep a chance and get some shut-eye!