Daylight saving time ends on the first Sunday in November, when clocks are moved back an hour at 2 a.m. local daylight time (so they will then read 1 a.m. local standard time).
Last year, DST began on March 11 and ended on Nov. 4. And this year, DST will begin on March 10 and ends on Nov. 3, 2019. You will then move your clock forward an hour on March 8, 2020, and the cycle will begin again.
5 Weird Effects of Daylight Saving Time
Here are the five strangest ways that daylight saving time, and the ending of it, affect human health:
1. More car accidents?
An increase in car accidents during daylight saving time has been both supported and refuted in the academic literature. The general concept supporting the case, however, is that subtle changes in sleep patterns and circadian rhythms can alter human alertness and, in some cases, might increase the risk of potentially fatal car accidents.
Still, one 2010 Journal of Environmental Public Health study that analyzed the number of traffic accidents in Finland one week before and one week after transitions into and out of daylight saving time from 1981 through 2006 found no significant change in the number of accidents during this time period. Another 2010 study published in the Journal of Safety Research found that daylight saving time can actually result in fewer crashes by increasing visibility for drivers in the morning.
2. Increased workplace injuries
Though this threat may not apply to those who work in the relatively padded confines of carpeted office buildings, others who work at more physically taxing jobs, such as miners, have been shown to experience more frequent and severe workplace injuries at the onset of daylight saving time in the spring. The effect has not been detected at the end of daylight saving time in the fall.
The 2009 Journal of Applied Psychology study that came to this conclusion found that mine workers arrived at work with 40 minutes less sleep and experienced 5.7 percent more workplace injuries in the week directly following the springtime daylight saving transition than during any other days of the year. The researchers attribute the injuries to lack of sleep, which might explain why the same effect did not pop up in the fall when workers gained an hour of sleep.
3. More heart attacks
A team of Swedish researchers conducted a study in 2008 that showed the rate of heart attacks during the first three weekdays following springtime daylight saving time increased by about 5 percent from the average rate during other times of the year. As with workplace injuries, the effect did not arise at the end of daylight saving time in the fall.
In the 2008 New England Journal of Medicine article that described this pattern, the researchers attributed the small surge in heart attacks in the springtime to changes in people’s sleep patterns. Lack of sleep can release stress hormones that increase inflammation, which can cause more severe complications in people already at risk of having a heart attack.
4. Longer cyberloafing
Cyberloafing — the slang word for surfing the Web for personal entertainment during work hours — may not be as life-threatening as heart attacks and workplace injuries, but it can cost companies thousands of salary wages flushed down the Internet tube.
A 2012 Journal of Applied Psychology study found that the incidence of cyberloafing significantly increased in more than 200 metropolitan U.S. regions during the first Monday after daylight saving time in the spring, compared with the Mondays directly before and one week after the transition. The team attributed the shift to a lack of sleep and thus lack of workday motivation and focus, but was not able to verify this experimentally.
5. Increased cluster headaches
Circadian rhythms tick away throughout the body each day, controlling the release of certain hormones that affect moods, hunger levels, and yearning for sleep. When these rhythms get thrown out of whack, even by just one hour during daylight saving time, the human body notices the difference.
- Almonds.
- Turkey.
- Chamomile Tea. Chamomile tea is a popular herbal tea that may offer a variety of health benefits. …
- Kiwi. …
- Tart Cherry Juice. …
- Fatty Fish. …
- Walnuts. …
- Passionflower Tea.
- White Rice
Several other foods have sleep-promoting properties, but they have not been studied specifically for their effects on sleep.
- Milk: Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise
- Bananas: Bananas contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep
- Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin
- Cottage cheese: Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed
Almond Milk
Taking a step away from the classic bedtime solution, almond milk could be a fantastic sleep-inducing alternative. Almond milk is also particularly high in magnesium, which is another important nutrient that can improve sleep quality.
Malted Milk
British option Horlicks, or products like Ovaltine and similar store-brand offerings, this nighttime beverage is a great sleep aid for those in favor of warm, milky drinks. Malted milk contains plenty of vitamin B, zinc, iron, phosphorous, and magnesium — a blend of minerals that’s perfect for helping you relax before bedtime.
Valerian Tea
Valerian root has been used for centuries as something of a sedative in the medical world. It’s also been used to help reduce feelings of anxiety and promote calmness in people as a natural remedy to stress.
Decaffeinated Green Tea
Green tea is generating a lot of interest in the modern world today thanks to its ability to promote weight loss green tea contains the amino acid known as theanine, which has been proven to help reduce stress and promote more restful sleeping patterns.
Chamomile Tea
Chamomile tea, like warm milk, is another more traditional option in the world of natural sleeping solutions. Experts have recommended the use of chamomile for years as an aid for those who suffer from insomnia.
Herbal Tea with Lemon Balm
The last of our tea-based suggestions is just about any caffeine-free herbal tea. When mixed with lemon balm, herbal teas can make a perfect sleep aid for anyone seeking a natural way to drift off.
OR
Lemon balm, which is also known as balm mint in some areas, is a fantastic option for busting stress, fighting off insomnia, and promoting healthy sleep.
OR
To make the best herbal tea, start by washing about 10 lemon balm leaves and adding them to your teapot with boiling water. Let the lot steep for about five minutes before adding a spoonful of honey and drinking it while it’s hot.
Pure Coconut Water
Coconut water might be a surprising addition to this list, as it’s often used as an energy-boosting beverage — or at least advertised as such.
With ingredients that can help you sleep better, such as magnesium and potassium, which help to relax muscles. This drink is also full of vitamin B, which is known for helping to reduce stress levels.
Banana Smoothies
Another fruit-based sleep-assisting option is a banana smoothie, which can be made quite easily before bedtime and is fantastic for promoting healthy sleep patterns. All you need is to blend a small banana with some almond butter and milk for a delicious smoothie.
Sweet Dreams
While none of the drinks listed above are guaranteed to knock you out in seconds, they do possess some great natural qualities that can help you wind down and switch off after a long day. Combined with other sleeping advice, these drinks might be just the remedy you need to fight off insomnia.
Tart Cherry Juice
Finally, a small study published in the Journal of Medicinal Food in 2010 found that drinking about 16 ounces of tart cherry juice during the day could result in a significant decrease in insomnia. The study was later duplicated and produced similar results.
Studies have shown tart cherry juice and jasmine rice, and the nutrients in fish, yogurt, whole grains, kale, bananas, chickpeas, and fortified cereals to lead to a more restful night’s sleep.
Seared Salmon with Braised Broccoli
- Cook40 m
- Ready In40 m
Ingredients
-
- 1¼ pounds wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
- 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
- 1 teaspoon salt, divided
- 2 heads broccoli (1-1½ pounds), trimmed
- 1½ tablespoons extra-virgin olive oil, divided
- 1 small onion, diced
- 3 tablespoons raisins
- 2 tablespoons pine nuts
- ½ cup of water
Directions
- 1Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.
- 2Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts, and the remaining rosemary; toss to coat with oil. Cook, stirring until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.
- 3Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.
- 4To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.
Banana Bran Muffins
- Cook20 m
- Ready In45 m
-
- 1 large egg
- 1 large egg white
- ¾ cup packed light brown sugar
- 1 cup buttermilk
- 1 cup mashed banana, (2 medium bananas)
- 1 cup unprocessed wheat bran
- ¼ cup canola oil
- 1 teaspoon vanilla extract
- 1½ cups all-purpose flour
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
- 2 tablespoons chopped pecans, or walnuts
- 1Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
- 2Whisk egg, egg white, and brown sugar in a medium bowl until smooth. Add buttermilk, banana, bran, oil, and vanilla and whisk until blended. Whisk flour, baking powder, baking soda, salt and cinnamon in a large bowl. Make a well in the dry ingredients; add wet ingredients and stir with a rubber spatula until just combined.
- 3Spoon batter into prepared muffin cups and sprinkle with nuts. Bake until tops spring back when touched lightly, 15 to 20 minutes. Loosen edges and turn muffins out onto a wire rack to cool.
- DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It’s OK if some of the paper is sticking out over the rim.) Fill each cup as directed.
Green Smoothie
- Cook10 m
- Ready In10 m
Ingredients
-
- 2 ripe medium bananas
- 1 ripe pear or apple, peeled if desired, chopped
- 2 cups chopped kale leaves, tough stems removed (see Notes)
- ½ cup cold orange juice
- ½ cup cold water
- 12 ice cubes
- 1 tablespoon ground flaxseed (see Notes)
Directions
- 1Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
- Choose organic kale when possible. Nonorganic can have high pesticide residue.
- Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.
Chickpea Burgers
- Cook45 m
- Ready In45 m
-
- 2 tablespoons sesame seeds
- 1 tablespoon ground coriander
- 1 tablespoon ground cumin
- 2 teaspoons canola oil
- 4 scallions, chopped
- 3 cloves garlic, minced
- 1 15-ounce can chickpeas, rinsed
- 1 cup cooked brown rice
- ⅔ cup wheat germ, divided
- 3 tablespoons lemon juice
- ½ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 4 6-inch whole-wheat pita bread, warmed
- 8 slices tomato
- 1 cup baby spinach
- 4 tablespoons nonfat plain yogurt
Directions
- 1Heat a small skillet over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds more. Transfer to a plate and let cool. Grind with a mortar and pestle or in a spice mill or clean coffee grinder; set aside.
- 2Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
- 3Position rack in upper third of oven; preheat broiler. (Alternatively, preheat a grill to medium-high.)
- 4Coarsely mash chickpeas in a medium bowl with a potato masher. Stir in rice, ⅓ cup wheat germ, lemon juice, salt, pepper, the reserved spice mixture and the scallion mixture; mix well. Shape the mixture into four ¾-inch-thick patties. Place the remaining ⅓ cup wheat germ in a shallow dish and dredge the patties, pressing the wheat germ onto them firmly. If broiling, place the patties on a lightly oiled rack set on a baking sheet. (If grilling, oil the grill rack; see Tip.)
- 5Broil (or grill) the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with tomato slices, spinach and yogurt.
- Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Bagel Gone Bananas
- Cook5 m
- Ready 5 m
Ingredients
-
- 2 tablespoons natural nuts butter, such as almond, cashew or peanut
- 1 teaspoon honey
- Pinch of salt
- 1 whole-wheat bagel, split and toasted
- 1 small banana, sliced
Directions
- 1Stir together nut butter, honey, and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.
Banana Spice Smoothie
- Cook5 m
- Ready In5 m
Ingredients
-
- 2 ripe bananas
- 2 cups vanilla kefir (see Tip)
- ½ teaspoon ground cinnamon
-
- ⅛ teaspoon ground nutmeg
- ⅛ teaspoon ground allspice
- 12 ice cubes
Directions
- 1Combine kefir, bananas, cinnamon, nutmeg, allspice and ice cubes in a blender; blend until smooth. Serve immediately.
- Tip: Kefir is a drinkable yogurt found in the dairy section of most supermarkets, it supplies a healthy amount of protein and calcium and good-for-you probiotics.
Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:
- Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
- Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
- Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans, and other devices.
- Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
- Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
- Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes, and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
- If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
- If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
- Slow breathing.
- Lower heart rate.
- Lower blood pressure.
- Quiet the nervous system.
- Ease muscle tension.
- Reduce stress and anxiety.
- Trigger the release of sleep-friendly hormones, including serotonin and oxytocin, and reduce sleep-stifling hormones like cortisol.
Music to Help You Sleep: How to Cure Insomnia by Listening to Music
Music is known to act upon the central nervous system and has anti-anxiety and relaxing effects. It also may impact the production of compounds like opioids, which have pain-relieving and sedative qualities, as well as oxytocin, which is implicated in improving sleep as well
Music seems to be an effective relaxation technique before bed that helps to improve sleep quality.
Choosing Music to Help You Sleep
Try using music therapy to treat your insomnia today.
- Choose music that you are familiar with.
- The music should have a slow and stable rhythm (a tempo of 60 to 80 beats per minute), with low-frequency tones and relaxing melodies.
- Try out different genres, like classical or acoustic, to find what works for you.
- Put the music on as you get into bed to help you fall asleep, and use a sleep timer to make sure the music does not wake you up later in the night. Set the timer for a little longer than it takes you to fall asleep; this might be anywhere from 15 to 45 minutes depending on your sleep habits.
BlaticStreet Communtiy /Wellness Center 