This weekend is the start of Daylight Saving Time. Sunday, March 8 at 2am, most Americans will "spring" forward one hour (despite the fact that the recent lengthening of DST now means the "springing" actually takes place during the winter). In a previous blog post, we presented some of the health problems associated with the sudden time change and its attendant lack of sleep, and provided some tips for easing the transition into DST. We also mentioned that the adjustment can be made more easily if you regularly practice good sleep hygiene. In this article, we present some tips for good sleep hygiene that, if practiced regularly, can not only aid the transition to DST but also help you fall asleep more easily and get more restful sleep for the rest of the year.

In order to practice good sleep hygiene, researchers advise you to:

• Go to bed and get up at the same time each day, even on the weekends.
• Avoid daytime naps or limit them to one brief (15-30 minutes) mid-afternoon nap.
• Avoid drinking alcohol in the evening and do not use it to help you sleep.
• Avoid caffeinated products (coffee, tea, soda, chocolate) after mid-afternoon.
• Eliminate tobacco use, especially close to bedtime and during the night.
• Exercise regularly during the day, but avoid evening exercise.
• Avoid using the bedroom for homework, reading, business affairs, TV-watching, or exercise.
• Keep the bedroom dark, quiet, and comfortable.
• Set aside about 45 minutes or more to wind down at the end of the day before going to bed.
• Avoid stress and worrisome thoughts in the evening before sleep.

For more information about good sleep habits, read the Healia Health Guide to Excessive Sleepiness. If you have a question about methods for easing the transition to DST, Ask the Experts at Healia Health Communities.

_{Source: University of Michigan Center for Sleep Science, Principles of Sleep Hygiene. http://www.med.umich.edu/neuro/Sleeplab/patients/resources.htm#principles}

_{Photo (adapted): ***j9***, Flickr, Creative Commons}