I can’t believe it’s already March! And as many of you may remember we actually lose an hour of sleep next Sunday March 11th. In order to prep a little before that sleep loss head on over to my blog for a Daylight Savings Sleep Schedule that you can start on Monday and not have ANY effects of the sleep loss!
Speaking of Sleep Loss, there is now proof that when one person gets up to use the bathroom in the middle of the night, there is a HIGH likelihood they are disrupting their partner’s sleep. Check out the survey results below.
FREE SLEEP COURSE
I just created a free mini sleep course and I’d love for you to have it, all you have to do is go to my Facebook page and click the Like button then press the Send Message button at the top of the page and type in the words Free Sleep Course and I’ll rush it to you. If you’ve previously liked my page, you just need to send the message.
Daylight Savings Time Sleep Adjustment Schedule
Here is the good news, this is going to be easy and effective.
On Monday eat dinner 15 min earlier than normal and go to bed 15 min earlier than normal (NOT MORE), don’t worry if you don’t fall asleep right away, but be in bed, lights out.
On Tuesday morning wake up 15 min earlier and go over to the window, get 15 min of sunlight while drinking a bottle of water, if you find that difficult, you can use these Lighting Science Health E-Lights (choose the GoodDay bulb for waking up) Use the code Breus17 to get a 10% discount. Tuesday evening keep the same bedtime from Monday. Now add 15 min every 2 days until Sunday and you will already be there!
Here is a chart with a schedule I will be following:
|Old Bedtime||New Bedtime||Old Wake up||New Wake up||Old Dinner Time||New Dinner Time|
|Monday (3/5)||12:00 am||11:45 pm||6:30 am||6:15 am||7:00 pm||6:45 pm|
|Tuesday (3/6)||11:45 pm||6:15||6:45 pm|
|Wednesday (3/7)||11:30 pm||6:00||6:30 pm|
|Thursday (3/8)||11:30 pm||6:00||6:30 pm|
|Friday (3/9)||11:15 pm||5:45||6:15 pm|
|Saturday (3/10)||11:15 pm||5:45||6:15 pm|
|Sunday (3/11)||11:00 pm||5:00||6:00 pm|
How Your Middle Of The Night Bathroom Break Is Impacting Your Relationship
Two Surveys were conducted by a NeoTract Interventional Urology, asked 1,000 men and 1,000 women over the age of 50 about the impact of one partner (usually male with an enlarged prostate) going to the bathroom in the middle of the night. The results reported (by Sleep Review Magazine) showed:
Of the women whose partners were experiencing symptoms, 42% said those symptoms affect their lives in at least one way. The biggest impact occurred at night, with 64% saying their partners’ symptoms affected their sleep. Nearly one-third said symptoms influenced social life and vacations, and 39% said their relationship with their significant other was impacted.
The men were also surveyed, and the results reported (by Sleep Review Magazine) were:
- 5% said they were experiencing at least one symptom of BPH, 46% were experiencing multiple symptoms
- Of those experiencing symptoms, 68% said those symptoms affect their life in some way. The most common complaint was sleep (affecting 56%), followed by travel, social life, and work.
- More than one-third were not aware these symptoms were signs of a treatable condition, rather than just a result of aging.
- The survey also found that while 82% of men said they regularly wake up at least once in the night to urinate, the majority said the nighttime waking did not bother their significant other (82%). In contrast, the impact on sleep was the top issue for women whose significant others experienced symptoms, suggesting that men may not be aware of the effect their symptoms have on those around them.
This information may not be “News” to women, but this might be something that they can talk with their partners about. There is actually a new procedure for an enlarged prostate which can eliminate the problem, has no sexual side effects, and can be done in the office, relatively pain-free, talk to a sleep doctor or your personal physician for more details.
Sounds like it may be worth taking a look at it, and then getting some better sleep.
My most popular FB post – Signs Your Sleep Apnea Could Be Killing You
My most popular Twitter post – A Snoring Partner Wakes His Non-Snoring Partner an Average of 20 Times Per Night
That’s it for this week, be SURE you take the steps to set yourself up successfully for the Daylight Savings time change. This is simple to do and will have a VERY positive impact.
Dr. Michael Breus