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ROCKFORD, Ill. (Rockford News First) – As it starts to get dark earlier and we shift from care-free days of summer into the structured routines that come with the fall, it can be hard to manage a healthy sleep schedule
Jennifer Acostamadiedo, a sleep medicine physician with OSF Healthcare, says the seasonal shift does impact our sleep significantly. She explains it’s because in summer we have longer hours and more time to add to our schedules
“We don’t go to bed as early as we should. And therefore, if we’re working and we’re still waking up at the same time, we’re just sleep deprived, and, therefore, you’re going to be more tired,” said Dr. A. “If you have a routine or you have kids, then now you’re going through the transition as well and everyone is exhausted and cranky because we’re just trying to do as much as what we were doing in summer when we don’t have enough hours.”
So, what does she recommend you do to better manage your sleep as we transition into fall?
First, she points out that we do need sleep to recover, and because the light is changing, we should limit our exposure to it
But, the biggest point she makes has to do with the device you’re likely reading this on
“We need to stop electronics at least an hour before bedtime, desired bedtime, because light is what blocks the initiation of sleep,” described Dr. A. “So, if we prepare for it, like we learn how to ride a bicycle, drive your car, the same with training how to fall asleep. We should just start getting our brain ready. And the biggest one is just limitation of light.”
So instead of tuning into familiar reruns or doomscrolling on TikTok, pick up a book or do something that makes your brain feel bored or drowsy
Dr. A tells Rockford News First it is important to keep a consistent sleep schedule, especially in these next couple of weeks
“Most people are so hyper-focused on, like, we gotta go to bed. We gotta go to bed early. And It’s impossible. Your brain doesn’t like that,” said Dr. A. “What is good and what we can force ourselves is that wake up always at the same time. And you can slowly do it as a transition.”
And, she adds, make sure you’re not taking long naps to compensate on missed sleep
“That is going to keep disrupting your 24 hours,” Dr. A explained. “So maximum 20 to 40 minutes, nothing above that. Put an alarm, your brain will feel refreshed, but it won’t disrupt your sleep later. And also, don’t do it like at 6 p.m. or 7 when you’re going to get disrupted.”
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