On Nov 9th, Daylight Savings Time will make its way back into our calendars again. In order to be prepared, we sat down with Beautyrest Sleep Expert, Dr. Rebecca Robbins, a sleep researcher at the NYU School of Medicine. We talked with her about getting a full night of sleep (even when we lose an hour in our day due to the change), how we can get into a proper sleep routine, meditation and how much sleep we honestly need. ATHLEISURE MAG: Why is Daylight Savings time such a shift for us as we experience it every year? DR. REBECCA ROBBINS: Human beings are creatures of habit, particularly when it comes to sleep. Our sleep is largely governed by a 24-hour cycle, or circadian rhythm. Small changes to this schedule, such as ‘sleeping in’ on the weekends, but also daylight savings time of even one hour can have a dramatic effect upon our sleep schedule, and subsequently our mood, alertness, energy, and health. For instance, workplace research shows employee performance declines significantly in the week after daylight savings time while employees adjust to a new sleep schedule. AM: How can we prepare or Daylight Savings Time? DR. RR: The transition to a new time and improved waking success can be eased with a few key strategies: -Start going to bed 15 minutes earlier each night leading up to daylight savings time -Practice good sleep hygiene (e.g., avoid caffeine after 2pm, keep your bedtime and rising time as consistent as possible) -Make exercise a priority, this can help you adjust to your new sleep schedule -Get as much blue light to boost your alertness during the day as possible, even on a cloudy day, walking outside in the morning and afternoon can help your body adjust to the time change
-Avoid light at night close to bed, including cell phones, as this can trigger our alertness when our bodies need to power down AM: How can we create a successful sleep environment at home and when we travel? DR. RR: Our bedrooms must be a sanctuary for rest, relaxation, and sleep. The best bedroom design features neutral tones and optimally, is devoid of technology such as cell phones or cable boxes. Most important, the mattress is the foundation to a good night’s sleep. I recommend the Beautyrest Black line, which features individually pocketed coils for low-motion transfer and optimal airflow, as well as memory foam on top for support and comfort. AM: How important and linked are meditation and sleep? DR. RR: Meditation is the practice of quieting the mind and focusing on the breath. It is a deep form of relaxation. Individuals who practice meditation frequently can reap many benefits, including improved sleep. Also, the strategies of medication (e.g., quieting the mind, slowing the breath) are tools that can help with sleep onset (i.e., the process of falling asleep), so meditation and sleep are indeed linked! To showcase this correlation, I recently led an in-bed meditation session for 150 attendees after an overnight Max Richter concert in New York City. AM: How much sleep do we really need? DR. RR: The duration of sleep we need to perform at our peak when we are awake changes over the lifespan. Children need almost as much sleep as they can get to support healthy development, teenagers actually need between 8 and 9 hours and adults typically require between 7 and 8 hours for optimal health, well-being, and cognitive performance. Many people tell me they need only 5-hours of sleep, but
