Most of the United States switches to Daylight Saving Time on the second Sunday in March, with some states considering year-round DST. The first day of Spring in March brings the vernal equinox, leading to increased daylight until the summer solstice. The equinox signifies roughly equal day and night in both hemispheres. Spring brings health challenges and opportunities.
Remember to “Spring Forward” to Daylight Saving Time
Most of the United States changes to Daylight Saving Time on the second Sunday in March. A few states do not change their clocks, and some states are considering staying at DST year-round.
So you will either go to bed an hour later than usual or wake up an hour earlier (if you want to arrive at church on time.)
Either way, your body will tell the difference until your sleep cycle adjusts; I know mine always does. In this article about “falling back” when DST ends, WebMD offers these tips to make the change easier.
And if you have persistent problems with sleep, consider the tips in this post.
photo by Dr. Aletha- at the Hemingway House, Key West, Florida
Welcome Spring
We welcome the first day of Spring in March, in the northern hemisphere, with the occurrence of the vernal equinox. The amount of daylight we enjoy will continue increasing until the summer solstice, the day with the most hours of sunlight.
An equinox occurs when a planet’s subsolar point passes through its Equator. The equinoxes are the only time when both the Northern and Southern Hemispheres experience roughly equal amounts of daytime and nighttime.
With more hours of sunlight and warmer weather you may spend more time outdoors.While that may mean greater fitness from the physical activity, you will be at risk of several outdoor injuries. Be proactive and prevent warm weather ailments with these tips.
In Oklahoma, dogwood trees bloom in the spring. photo by Dr. Aletha
exploring the HEART of health through spring and summer
Are you looking forward to spring as much as I am? Where I live we enjoy warmer, sunnier days in the spring but also contend with thunderstorms and sometimes tornadoes. Maybe the weather is turning colder where you live, or you live where the climate is mostly the same year round. Is your area prone to blizzards, hurricanes, or tropical storms?
Either way, our environment significantly affects our health and the way we live, so paying attention to what’s happening is one way we can explore healthy and safe lifestyles.
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Many people find using their phones a convenient way to read and meditate on the Bible. And it’s easy to do so with the Dwell Bible App. With Dwell you can listen to and read the Bible and special devotional offerings for Advent, Lent, and throughout the year.
Use these links to share the heart of health wherever you connect.
In this post I review options to improve our sleep. Daylight Saving Time can disrupt sleep, akin to jet lag. Chronic insomnia involves difficulty sleeping regularly, potentially linked to medical conditions. Treatment begins with addressing underlying issues and adopting sleep hygiene practices, such as exercise and routine. Cognitive Behavioral Therapy for Insomnia (CBT-I) is effective for persistent cases.
updated March 7, 2025
If you live somewhere that observes Daylight Saving Time, you may notice a disruption in your sleep for a few days after we “spring forward” in March and when we “fall back” to standard time in November.
Like jet lag from travel, these time changes can interrupt our sleep schedule for a few days. And if you already have trouble sleeping, it’s even more of a problem.
Here’s a review of what sleep professionals recommend to help. But for persistent or severe problems, see your own doctor to get started.
This information is current as of the date of original publication or update. It may have changed by the time you read this. I invite you to fact-check what you read here.
This information is not intended for diagnosis or treatment. Before making health decisions, discuss with your physician or other qualified healthcare providerto decide what is right for you.
This content is for your “information and inspiration”, and does not imply my endorsement or recommendation.
Sometimes getting a good night’s sleep can be a challenge.
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What is Chronic Insomnia?
Most of us have trouble sleeping occasionally, but if you persistently have difficulty with sleep, you may have a medical condition associated with sleep disturbances. These include
Some people have true chronic insomnia, meaning persistent sleep difficulty not due to some other cause. There are various criteria to diagnose chronic insomnia but in general include
difficulty falling or staying asleep
at least 3 nights per week for at least 1-3 months
with impairment of daytime function, such as fatigue/sleepiness, poor concentration, irritability, school or work dysfunction
How can you sleep better with chronic insomnia?
The first step for chronic or occasional insomnia is to identify and treat any underlying medical issues that cause poor sleep. In addition to the ones mentioned above these include
painful conditions
heartburn (gastroesophageal reflux)
congestive heart failure
lung diseases like asthma cause nighttime breathing difficulty
Experts recommend sleep hygiene, basically lifestyle changes, as the initial treatment. Some people have developed bad habits in regards to sleep that need to be unlearned and new behaviors put in place.
For optimal sleep, you should
Engage in regular exercise- moderate intensity , tai chi , yoga and low-impact aerobic exercise
Avoid evening large meals
Limit caffeine, tobacco, and alcohol
Use the bedroom only to sleep and for sex
Maintain a regular bedtime-awake schedule
Avoid daytime naps
Avoid distracting stimuli at bedtime-watching television, using electronic devices, talking on the phone
Stay in bed only while sleep
Dim the lights for better sleep
The light from electronic devices- clocks, thermostats, televisions, monitors-can disturb your sleep even after you turn off your phone and tablets. This light can be blocked by stick on light blocking covers than can block out the majority of it.
Light from my clock made it hard for me to fall asleep before I discovered these products. With them I fall asleep easier, and can fall back asleep if I wake up.
Maintaining a regular schedule helps to set or reset your sleep/wake cycle. So go to bed at the same time every night and wake up at the same time every morning.
However, if you can’t sleep, rather than lie in bed awake, you should get up, do a non-stimulating activity, then return to bed when sleepy.
Using a computer, laptop, or tablet before going to bed can impair sleep.
If you have persistent sleep loss, consider more intensive therapy by a professional.
CBT-I combines cognitive therapy with sleep restriction, relaxation training, and stimulus control.
Treatment typically requires 5-8 sessions conducted by a health professional trained in its use. Patients need to participate by keeping a sleep diary and writing down daily thoughts in a journal while continuing with the sleep hygiene practices mentioned above.
Writing thoughts in a journal is often encouraged in cognitive behavioral therapy. (photo from the Lightstock.com collection)
Natural Sleep Aid Created By A Doctor. A family physician created SleepPhones to help patients fall asleep faster and stay asleep longer without resorting to drugs.(affiliate link)
SleepPhone
Manage stress, learn to relax
If you have occasional trouble sleeping due to stress, relaxation techniques can help you. Techniques include meditation, yoga, imagery, abdominal breathing and muscle relaxation techniques. These can reduce tension and anxious thoughts that inhibit sleep onset and maintenance.
A college graduate receives a gift certificate for a book, choosing a technical manual for his engineering career. This post reflects on the need for coping mechanisms for life’s stressors, sharing five essential steps to manage stress and strain. These steps include maintaining a routine, seeking social support, focusing on the positive, staying active, and…
I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.
Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.
I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.
watercress words by Dr Aletha 