Once a year, sleepy Americans get their wish for "just one more hour of sleep," thanks to the end of daylight-saving time.
While it might be tempting to use that extra hour to watch TV or read, health experts stress the importance of using that time to actually sleep.
"Getting this extra hour of sleep is a good start, but you must prioritize sleep every day to pay off your sleep debt," said Dr. Lawrence Epstein, president of the American Academy of Sleep Medicine (AASM). "If you experience difficulty initiating or maintaining sleep, go see a sleep specialist."
To a society that is already sleep-deprived, losing just an hour more of sleep can be detrimental. A study conducted at the University of British Columbia found an estimated 7 percent increase in traffic accidents immediately following the spring daylight-saving time shift - when we lose one hour of sleep.
According to a study published in the September 2005 issue of the journal Sleep, alcohol and sleep deprivation have a similar influence on driving performance. Furthermore, habitually sleepy drivers have a significantly higher risk of car crashes.
Overall, the U.S. National Highway Safety Administration estimates the cost of drowsy driving at $12.5 billion per year.
Bottom line? Without sufficient rest, a person's physical health, emotional well-being, mental abilities, productivity and performance are affected. Here are some guidelines for better sleep from the American Academy of Sleep Medicine:
* Do not nap during the day. If you must snooze, limit the time to less than one hour and no later than 3 p.m.
* Maintain a regular wake-up time, even on weekends.
* Avoid caffeine within four to six hours of bedtime, and don't exercise within six hours of bedtime. Also, don't eat a big meal right before bed.
* Stick to rituals that help you relax each night before bed. This can include such things as a warm bath, a light snack or a few minutes of reading.
* Don't take your worries to bed. Bedtime is a time to relax, not to hash out the stresses of the day.
* If you can't fall asleep, leave your bedroom and engage in a quiet activity. Return to bed only when you are drowsy.
* Minimize light, noise and extreme temperatures in the bedroom.
