Ohsu Sleed scientists offer tips on the process

On Sunday at 2 a.m.

Scientists with expertise in the circadian rhythms at Oregon Health & Science University are that the annual ritual throws health and performance problems for students and employees – and it is worth reducing the risks.

Andrew Mchill, Ph.D. (Ohsu)

“We are hit by two different fronts,” we said Andrew Mchill, Ph.D.Assistant professor at the Ohsu School of Nursing, the Ohsu School of Medicine and at the Oregon Institute of Occupational Health Sciences at the OHSU.

“Firstly, we artificially change our watch so that we can effectively lose an hour of sleep,” he said. “Second, we wake up an hour earlier than the circadian period of our inner body clock. That means we are stunned while we drive in the morning, we have an increased risk of cardiovascular event and can lead to some disadvantages at school or at work. “

Plan the change in advance

Saurabh Thosar, Ph.D. (Ohsu)

Saurabh Thosar, Ph.D.Associate Professor at the Oregon Institute of Occupational Health Sciences at OHSU and the sleep researcher, which examines how circadian rhythms influence cardiovascular health, found that most of the heart attacks occur within three or four hours after waking up.

“It is definitely worth paying attention to our inner body clock and taking steps to minimize the effects of the loss of an hour of sleep in the morning,” he said.

The steps will now help prepare for the sudden loss of an hour of sleep at the weekend, the researchers said.

• Exceed. Mchill said it is now the time to postpone the inner watches to fall asleep and wake up a little earlier, so that it is not so dramatic shift when the alarm rattles for work or school on Monday morning.
• Adjust diet: Mchill also made a summary of a study published last year, in which people were compared in comparison to fat -rich and low -fat diets, and found that those who had a low -fat diet were better able to adapt to the change of time.
• Give yourself a mercy: The body will adapt in the next week or something, but Mchill said it is important to see that it will take some time to adapt. “Recognize that things will be a little more difficult on Monday morning,” he said. “Just know that you may run a little slower than normal and need some time in the new schedule.”

“Standard time is better”

Since the political decision -makers continue to discuss the idea of ​​making daylight or standard time permanently, Mchill clearly shows that the standard time is the preferred option – a position that is largely supported by sleep scientists nationwide.

“From the perspective of health physiology, the standard time is better,” said Mchill. “People like daylight savings because they have no work and it is still sunny, but it expands the amount of light that we get at night and makes it more difficult to wake up in the morning. This applies to people's health. “