[HEALTH.MIL] Spring Forward but Stay Rested

  • From: HEALTH.MIL@xxxxxxxxxxxxx
  • To: <HEALTH.MIL@xxxxxxxxxxxxx>
  • Date: Fri, 6 Mar 2015 13:31:48 -0600

Spring Forward but Stay Rested 


This week is National Sleep Awareness Week. It's no coincidence that it happens
the week before we "spring forward" into Daylight Savings Time. Although you'll
technically be losing sixty minutes, there are ways to make sure the time
difference has minimal impact on your sleep. 

According to the National Sleep Foundation, almost everyone in the U.S. springs
forward on the second Sunday in March and falls back on the first Sunday in
November. That means that the second Monday in March is likely going to be a day
when most people will feel more tired than usual. This is because the average
person sleeps 40 minutes less the night following the springtime change than
they do on a typical night. The good news is that most people adjust by
Wednesday; however, others will end up suffering for the entire week.

To prepare yourself ahead of the time change, there are a few things you can do.
First, make sure you're caught on sleep, meaning getting a regular 7 to 9 hours
of sleep per night. If you're already sleep-deprived when Daylight Saving Time
comes, it's going to hit you harder. Next, use the daylight to your advantage.
Try waking up with the sunlight and getting more light during the day and then
dimming or eliminating the light when it's time to go to bed.  This includes
staring at illuminated TV, computer and phone screens. Finally, consider
changing your evening or nighttime activities. If you work out at night,
consider switching to the morning; forgo that evening coffee or cocktail. Avoid
anything that might act as a stimulant, including nicotine. 

If you are having trouble sleeping, talk to your primary care doctor. TRICARE
covers sleep studies, but you must be referred to a sleep disorder center and
<http://www.tricare.mil/CoveredServices/IsItCovered/SleepStudies.aspx> meet
certain conditions. TRICARE also covers home/portable sleep studies as an
alternative to in-facility studies for the diagnosis of obstructive sleep apnea
in an adult when certain criteria are met. Check with your regional contractor
for details. For more information on what is and is not covered, visit the
<http://www.tricare.mil/CoveredServices/IsItCovered/SleepStudies.aspx> Sleep
Studies page on the TRICARE website. 

The observance of daylight savings time has been around since 1918 and isn't
likely to go away any time soon. It's best to anticipate it and prepare for it,
to make sure you don't lose valuable sleep during this transition. 

SOURCE:  TRICARE News Release at


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