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A time shift can take a toll on your sleep. Adjusting to changes in sleep patterns is hard on your body. You can take steps to avoid disruption to your sleep by learning a few simple strategies.
Whether you're setting your clock back an hour for daylight saving time or traveling across time zones, a time shift can take a toll on your sleep. Adjusting to changes in sleep patterns is hard on your body, especially because your internal clock keeps on ticking regardless of time zone or daylight saving time. This internal clock, or circadian rhythm, is influenced by exposure to sunlight, among other factors.
When you travel across time zones, your body must adjust to a new daylight schedule and reset so you can fall asleep and be awake at the appropriate times.
During time shifts, you can take steps to help avoid disruption to your sleep. Getting the recommended seven to eight hours of sleep a night provides tremendous health benefits and helps you perform at your best.
Here's what you can do to prepare for sleep changes.
Use essential oils. Essential oils are extracted from plants and are often used in aromatherapy. Studies have shown that essential oils help reduce feelings of anxiety and produce a sense of calm.
The following oils may help you drift off more easily: lavender, jasmine, chamomile, bergamot, rose, clary sage, neroli, sandalwood, ylang ylang and vanilla. Common ways to use essential oils are with an air diffuser or by applying a few drops to a cotton ball or tissue that you can tuck into your pillowcase. Sleep masks and pillows infused with scents from essential oils also may aid in relaxation and rest.
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