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Press Room

Sleep Tips to Prepare for Daylight-Saving Time

Contact: Julie Uehara Sur, Phone: (330) 375-7117

Contact: Julie Uehara Sur, Phone: (330) 375-7117, Email:

AKRON, Ohio, March 8, 2011 – Don't forget: Sunday, March 13 at 2 a.m. is daylight-saving time and we lose one hour of sleep. An hour may not seem like much to some people, but to others who have more difficulty adapting, Summa Health System's Sleep Medicine Specialist Ben Graef, DO, offers suggestions to help make the change easier.

"There are several easy things you can do to make the daylight-saving time change easier on you - and help promote better sleep habits in your daily life," said Dr. Graef. "For instance, make sure to maintain a regular bedtime on Saturday night so you can keep a constant sleep schedule and reduce sleep debt. And since the sun will rise an hour later, make an effort to maintain a dark and quiet sleeping area."

Dr. Graef suggests the following additional tips for adjusting to daylight-saving time:

  • Do not nap on Saturday before the time change.
  • For people who are more energetic in the morning than evening, simulating the time change a few days in advance can lead to better adjustment.
  • Gradually moving bedtime and the desired wake time by 15 minutes every one to two days can ease difficulty in adjusting to the time change.

Since maintaining healthy sleep habits throughout the year is important to overall health and well being, Dr. Graef also provides the following general tips for better sleep:

  • Maintain a regular wakeup time, including on weekends.
  • Avoid caffeine, alcohol, nicotine, heavy meals and exercising a few hours prior to going to bed.
  • Repeat relaxing activities each night before bed, such as reading or a snack.
  • Keep the bedroom dark and quiet.
  • Leave the bedroom and engage in a quiet activity if unable to fall asleep. Return to bed only when sleepy.

About Summa Health System
Summa Health System is one of the largest integrated healthcare delivery systems in Ohio. Encompassing a network of hospitals, community health centers, a health plan, a physician-hospital organization, a multi-specialty physician organization, research and multiple foundations, Summa is nationally renowned for excellence in patient care and for exceptional approaches to healthcare delivery. Summa's clinical services are consistently recognized by the American Nurses Credentialing Center (Magnet status), U.S. News and World Report, Thomson Reuters and The Leapfrog Group. Summa also is a founding partner of the Austen BioInnovation Institute in Akron. For more information, visit