{"id":3472,"date":"2025-10-30T17:08:34","date_gmt":"2025-10-30T21:08:34","guid":{"rendered":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/?p=3472"},"modified":"2025-10-30T17:12:22","modified_gmt":"2025-10-30T21:12:22","slug":"change-is-coming-tips-on-getting-better-sleep-and-using-this-upcoming-time-change-to-your-advantage","status":"publish","type":"post","link":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/change-is-coming-tips-on-getting-better-sleep-and-using-this-upcoming-time-change-to-your-advantage\/","title":{"rendered":"Change is coming: Tips on better sleep"},"content":{"rendered":"\n

When we lose even a little sleep, it adds up \u2014 and our bodies feel it. Studies show Adults who get less than 7 hours of sleep <\/strong>a night are 3 times more likely to catch a cold or flu. Sleep deprivation can reduce focus and attention span by up to 40%<\/strong>. Chronic lack of sleep raises the risk of heart disease, weight gain, and anxiety. As we shift back an hour this weekend, it\u2019s the perfect time to reclaim your rest<\/strong>. Try these small changes for big results<\/p>\n\n\n\n

1. Stick to a routine: <\/strong>Go to bed and wake up at consistent times \u2014 your body loves rhythm. and will adjust itself to any schedule that you are consistent with. <\/p>\n\n\n\n

2. Dim the lights<\/strong>: Lower light helps trigger melatonin and prepares your body for rest. Close all blinds, turn off the TV and reduce the amount of light you are exposed while you sleep, this will help increase the natural melatonin output of your body.<\/p>\n\n\n\n

3. Unplug <\/strong>: Avoid screens an hour before bed to reduce blue light exposure which has been proven to reduce quality of sleep. If possible, keep your phone away from your bedside so you are not tempted to keep it in your hands until late night and grab it first thing in the morning. A few moments of prayer or meditation before allowing the worries and tasks of the day enter your mind will do wonders for your outlook on the day!<\/p>\n\n\n\n

4. Adjust the Temperature<\/strong>:  It has been found that people sleep best in cooler temps, so try not to pile on too many blankets and overheat!<\/p>\n\n\n\n

5. Reflect in a journal: <\/strong>Oftentimes, our list of things to do can keep us up and our minds racing. Keep a journal or a notepad and pen beside the table (resist putting a reminder in your phone, as it gives you another reason to pick up your phone.) so if there is an “oh, I forgot I need to…” or an “I have to remember to…” You can jot it down so your mind can rest. A calm mind leads to deeper, more peaceful sleep.<\/p>\n\n\n\n

6. Use the bed only for sleeping: <\/strong>If your body knows that when you get in the bed it is time for sleep it will be much easier for that to happen. So, as much as possible avoid working in bed as it can be difficult for your brain to know whether it is time to rest or to be productive<\/p>\n\n\n\n

Sleep isn\u2019t a luxury \u2014 it\u2019s the foundation of wellness. This time change is your gentle reminder to slow down, rest more, and wake up to your best self. Don’t take this extra hour of sleep and use it for the never ending list of to-do’s!  Use it for what your body needs most: REST!<\/p>\n","protected":false},"excerpt":{"rendered":"

When we lose even a little sleep, it adds up \u2014 and our bodies feel it. Studies show Adults who get less than 7 hours of sleep a night are 3 times more likely to catch a cold or flu. Sleep deprivation can reduce focus and attention span by up to 40%. Chronic lack of sleep raises the […]<\/p>\n","protected":false},"author":1,"featured_media":3473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[295],"tags":[329,327,328],"class_list":["post-3472","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-things-well","tag-sickness","tag-sleep","tag-well"],"_links":{"self":[{"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/posts\/3472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/comments?post=3472"}],"version-history":[{"count":3,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/posts\/3472\/revisions"}],"predecessor-version":[{"id":3476,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/posts\/3472\/revisions\/3476"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/media\/3473"}],"wp:attachment":[{"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/media?parent=3472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/categories?post=3472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorettabates.com\/videolibrary.lorettabates.com\/wp-json\/wp\/v2\/tags?post=3472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}