Coping with twice yearly clock changes

Most of us experience no problems when the clock goes back an hour or forward an hour in spring and autumn.
Unfortunately there are some individuals who find this a very difficult experience. They find that their sleep pattern is disturbed by this event for a good few weeks. This leaves these individuals struggling with all the associated symptoms of sleep deficit, and makes life for the other family members much more difficult. However, with a little planning these difficulties can be avoided.

If you know how long it takes to "recover" from the clock change then you can anticipate and plan a strategy that will avoid the process of sleep deficit and sleep disturbances. These clock changes occur at pre set calender dates. If you know, for example, that it will take three weeks to catch up with this change, then you can avoid the problems altogether by simply dividing the 60 minute change into 3 segments of 20 minutes.

Three weeks before the clock changes start to adjust pre bedtime routine by a few minutes so that by the end of the first week a 20 minute delay in bedtime routine (or an earlier start to this routine) is accepted.
Continue this over the following three weeks, and by the time the clock has moved, the brain and body will be in sync with this altered sleep/wake time.

This can be further enhanced by altering the supper snack before bed to ensure that it is rich in the chemicals which encourage the release of sleep hormones. The precursor to the release of Melatonin, the sleep hormone, is Tryptophan.

Tryptophan is a natural amino acid found in foods like turkey, chickpeas and a variety of other foods. Tryptophan is required to make Melatonin, the sleep hormone and to act as a precursor for Serotonin.

Serotonin levels affect our mood. Patients who suffer from depression may be given drugs which modify the uptake of this chemical.

Foods that help in serotonin production are foods high in B-vitamins, foods like brown rice, eggs, organic chicken, corn, green leafy veggies, legumes, nuts, peas, and sunflower seeds.

If you would like further advice about sleep disorders  
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