April 01, 2002

Don't Lose Your Snooze!

Daylight Saving Time Returns April 7 - Be Prepared to "Spring Forward" With Successful Sleeping Habits

Sunday morning, April 7, many Quad Citians may lose something they take for granted --- one hour of precious weekend sleep. That's when Daylight Saving Time returns, clocks "spring forward" one hour at 2 a.m. and many sleep deprived residents may suffer the consequences of an additional hour of lost shut-eye.

The National Sleep Foundation's (NSF) 2002 Sleep in America poll shows nearly one-quarter of American adults (24%) say they aren't getting the minimum amount of sleep they say they need to be alert the next day. The lack of sleep may be indicating an epidemic of daytime sleepiness that can impact cogitation, performance and state of mind. Nearly two in five of those polled (37%) say they are so sleepy during the day that it interferes with their activities at last a few days a month, and one in six (16%) experience this level of daytime sleepiness at least a few days a week.

Studies show that sleep deprivation has dangerous consequences, ranging from decreased cognitive function to falling asleep at the wheel when driving. Sleep deprivation has been associated with hormonal and metabolic changes that mimic the effects of aging, as well as an increased risk for developing diabetes. Lack of sleep also makes us less alert, more irritable and more prone to accidents and injuries at home and at work. Shift workers face additional problems, including higher levels of daytime sleepiness and fatigue, and more incidents of drowsy driving.

The Genesis Sleep Disorders Center and the NSF are encouraging Quad Citians to adopt healthy sleep practices as a personal priority during National Sleep Awareness Week, April 1-7. "If you are well rested, the effects of the potential loss of an hour of sleep will probably be minimal," says Stephen Rasmus, M.D., Neurologist with Neurology Consultants, P.C. and Medical Director of the Genesis Sleep Disorders Center. "However if you are already sleep deprived, the hour can make a difference in the way you feel and in the way you behave."

To reduce your sleep deprivation and to minimize the effects of potential sleep loss associated with the return of Daylight Saving Time, Dr. Rasmus offers these tips:

• Try to sleep more than usual a few nights prior to and immediately following the time change.
• Take a nap in the middle of the afternoon if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.

To get a good night's sleep throughout the year follow these NSF tips:

• Determine what you feel is the amount of sleep you need each night to be fully alert, and not sleepy, the next day. Make sure you get at least your minimum sleep requirement each night, if not more. Most adults need between 7-9 hours of sleep each night.
• Keep a regular sleep schedule by going to bed and waking at the same time each morning, even on weekends.
• Avoid caffeine in the afternoon or evening. Caffeine is found in products such as coffee, tea, cola and chocolate.
• Avoid nicotine and alcohol before bedtime; both are stimulants and can interrupt sleep.
• Don't eat or drink too much before bedtime.
• Engage in relaxing bedtime routine such as taking a warm bath or soaking in a hot tub.
• Create a sleep-promoting environment that is cool, quiet, dark and comfortable.

For more information on National Sleep Awareness Week, or on the services provided by the Genesis Sleep Disorder Centers in Davenport, DeWitt and Silvis, call Genesis On Call at 563-421-2000 or 1-800-383-2575.