The end of Daylight Saving Time means an extra hour of shut-eye. But how can you get a good night’s sleep during something as unpredictable as a pandemic?

It’s time to fall back. With Daylight Saving Time (DST) coming to an end on November 1, most Canadians – except in DST-free regions like Saskatchewan – will turn their clocks back an hour. This means that as the days get shorter, we get back the hour of sleep we lost in the spring when we turned our clocks forward for DST.

What’s more, researchers noted that prolonged sleep loss can lead to problems with your:

• mental health (e.g. depression),
• physical health (e.g. high blood pressure and diabetes), and
• occupational health (e.g. injury or disability).
   

But even if you know you’re not getting enough sleep, the question remains: What can you do about it?

Why you’re not getting enough sleep

Dr. Charles Samuels, Medical Director of the Centre for Sleep & Human Performance in Calgary, claims that, in many cases, poor sleep habits can be traced back to screen addiction.

“The bottom line is we don’t put our devices away,” he says. “We’re connected and plugged in right up to bedtime.”  

And it’s not just your device’s blue light that’s keeping you up. “Yes, there’s plenty of research that looks at blue light and its effects on circadian rhythms [our natural wake and sleep cycles],” Samuels says. “But we now have screen blockers on our devices, so we can’t always place all the attention there.”  

Tips for better sleep

How can you improve your sleep routine and prioritize sleep time over screen time? Samuels offers these expert tips:

1. Make time for sleep as you would any other activity. Sleep is just as important to health as nutrition and exercise, says Samuels. So why not put it in your to-do list just as you would a fitness routine or a trip to the grocery store? Set up a regular time to go to bed and stick to it.
   
2. • Read more: How can I get my child to sleep?

Plus, research done on behalf of the Canadian Sleep and Circadian Network also recommends the following tips to manage sleep disturbances during the pandemic:

• Keep a regular time for sleep, meals, work and social contacts. These activities are important time cues that help maintain your sleep schedule.
• Get as much daylight exposure as possible. Turn on the lights, open the curtains or go outside if possible. These small things can all help to regulate your circadian rhythm.
• If sleep does not come within 15–20 min, go to another room and engage in quiet activities (like reading). You can return to bed only when you’re ready to sleep.

What do you do if you can’t fall asleep?

What happens if you’re putting in the time and effort but can’t seem to doze off? “If you’re having restless or disruptive sleep, then you may have a sleep disorder,” says Samuels. “In which case, you should see a doctor or a health-care provider for help.”

While there are many types of sleep disorders, Samuels says the most common ones are insomnia, snoring and sleep apnea. “These kind of sleep disturbances can be detrimental to one’s health and require medical attention.”