Conquering Time Change Fatigue

Did you know that the simple act of adjusting our clocks can wreak havoc on our sleep cycles, mood, productivity, and even sexual desire? With a third of adults struggling with insomnia, the end of Daylight Saving Time often intensifies symptoms of fatigue and heightens the risk of accidents.  Tune in as I share expert tips from the Farmer's Almanac on how to maintain sleep hygiene and prepare for the time change. Whether you're grappling with anxiety or just trying to get accustomed to the new time, this episode is filled with actionable advice to support your health and ensure you're getting the rest you need.

Transcript

Speaker 1: 0:03

Good evening and welcome to the Daylight Saving Time episode of Nurse Maureen's Health Show Podcast. I'm Maureen McGrath, Registered Nurse, Nurse, Continence Advisor, Sexual Health Educator, and you know in my clinical practice I see lots of patients who have sleep issues, insomnia also suffer fatigue, they suffer low libido, low sexual desire, they have mood issues and sleep is so critical to all of that. About a third of adults experience occasional insomnia symptoms and for 10 to 15% these symptoms are severe enough to be classified as a sleep disorder. Insomnia is a common condition and it involves difficulty falling or staying asleep or experiencing unrefreshing sleep. You wake up and you don't feel refreshed. That can lead to daytime distress and impaired daily functioning and with the end of daylight saving time, disruptions to sleep schedules often become more pronounced. The time shift can cause fatigue, it can reduce your productivity at work and in the home, it can affect your mood and it can also increase the risk of accidents for you and, as I mentioned, it can even decrease sexual desire and since we are at an all-time low for libido in North America, this is a big problem. As daylight saving time ends this weekend, North Americans, hopefully, have set their clocks back an hour last evening at 2 am on Sunday. Basically we're still on Sunday, but before you went to bed hopefully you did that you adjusted your clock. I know that the technological devices all adjust on their own, which is awesome, but I'm sure some people were still late for their engagements today. But oh well, Hopefully the rest of the week will go better for you and I'm gonna share with you some tips from the Farmer's Almanac to help ease the transition. You know, this semi-annual time change has long been a staple, since March 13th of this year, but it has been taking a toll on sleep and health for decades. There have been repeated attempts by lawmakers to end the practice, yielding little success. Well, the time change has happened for most North Americans regardless, and there are ways to soften the impact on sleep, and here are some strategies, as I mentioned, from the Farmer's Almanac, to help you with the transition.

Speaker 1: 2:28

It's always good to maintain good bedtime habits. So in the days following the time change, avoid caffeinated beverages four to six hours before bed and also skip alcohol altogether in the evening. That doesn't mean to become a daytime drinker, okay, I know a lot of people say that they have a glass or two of wine that helps them fall asleep before you know it helps them to fall asleep, but it also contributes to disruptive sleep and you wake up feeling maybe hungover and not refreshed. A lot of people you know with their anxiety. They use alcohol to treat that and anxiety can impact sleep. So you know it's really best to not to drink alcohol in the evening and to try and fall asleep. Naturally, if you can, If you exercise, avoid doing so within four hours of your bedtime, because working out can temporarily raise body temperature and make it harder to fall asleep.

Speaker 1: 3:20

You want to stick to a consistent sleep schedule over the coming days. Aim for at least seven hours of sleep this week. I know it's going to be difficult. We have the US presidential election. A lot of people are going to be staying up late that night. A lot of people are going to be upset. They're not going to be able to sleep depending on the outcome of the presidential election, and then that's going to lead to a whole host of other problems. So very important to stick to a consistent sleep schedule. You'll get the results the next morning. If it's going into the wee hours of the night, or this year, it might take several days to get the results. So I'm hoping, not I'm hoping it's a landslide victory.

Speaker 1: 4:02

Anyway, it's also important to keep mealtimes regular and add protein. So eat at your usual time, you know, or maybe a little bit earlier for the next few days, and then you might want to start shifting your mealtime forward gradually over a few days, because that can also help with the transition. If you need a snack, go for protein. I know when we're tired we want carbs and carbs are so satisfying, but you just feel awful afterward. The snack that's high in protein will not only satiate you but you'll feel better afterward.

Speaker 1: 4:36

Important to take a short nap if necessary. If you're accumulating sleep debt in other words, you've had several nights where you haven't been sleeping. A brief nap, no longer than 20 minutes, can help without interfering too much with your nighttime sleep. And, of course, it's important to get as much sunlight exposure as possible and I know in certain areas of North America it's very difficult to get some sunlight. But try to spend some time outside in the morning sunlight, if there is some, to help to reset your internal clock. Shorter daylight hours can impact mood and energy, so a morning or early afternoon walk can also help to regulate serotonin levels and improve overall energy. If you're finding that it's just all too much, it's a good idea to speak to your healthcare provider, your primary care physician, about this and try and deal with whatever is impacting your sleep. I know a lot of women at perimenopause and menopause often experience insomnia, difficulty falling asleep and or staying asleep, and recently at the Menopause Society meeting in Chicago this year, there was some research that was presented that showed that cognitive behavioral therapy for insomnia over the phone was more beneficial in treating insomnia than exercise, yoga, SSRIs which are the antidepressants, and omega-3s as well. So consider CBTI insomnia for your sleep issues.

Speaker 1: 6:17

I'm Maureen McGrath. Get some rest, why don't you? This is Nurse Maureen's Health Show Podcast. Thanks so much for tuning in. I'm Maureen McGrath and you have been listening to the Sunday Night Health Show podcast. If you want to hear this podcast or any other segment again, feel free to go to iTunes, Spotify or Google Play or wherever you listen to your favorite podcasts. You can always email me, nursetalk at hotmailcom or text the show 604-765-9287. That's 604-765-9287. That's 604-765-9287. Or head on over to my website for more information. Maureenmcgrathcom. It's been my pleasure to spend this time with you.

Speaker 1: 7:00

Ladies, are you looking for a natural way to support your fertility journey. At the Ivy Health Center, they have the ultimate solution for you. At the IV Health Center, they have the ultimate solution for you, Introducing Acupuncture for Fertility, a holistic approach designed to transform your reproductive health. This non-invasive therapy can help balance your body's energy and enhance your fertility in just a few sessions. Imagine reclaiming your hope, confidence and sense of well-being. With Acupuncture for Fert fertility. You can experience a natural boost to your reproductive health and feel empowered on your path to parenthood. Visit theivca to schedule your consultation today. That's theivca, Don't wait. Nurture your fertility and transform your life at the IV Health Center.