When colorectal cancer spreads
Colorectal cancer can spread silently with few symptoms, making screening and early detection vital.
For many of us, “spring forward” is the more popular of the two annual time changes, as it provides more daylight in the late afternoon. However, for some of us, that means waking up in the dark — at least for a few weeks.
Dr. Victoria Sharma, medical director of the Sharp Grossmont Hospital Comprehensive Sleep Center and a sleep medicine doctor with Sharp Community Medical Group, shares these six do’s and don’ts for waking up before sunrise.
Don’t alter your sleep schedule.
Dr. Sharma recommends keeping a consistent sleep routine, going to bed and waking up at the same time every day — even on weekends. Be sure to maintain at least 30 minutes of “no-device time” before bed for restful sleep.
Don’t hit the snooze button.
You are only delaying the inevitable, she says. If you regularly need an extra 10 minutes of sleep, set your daily alarm for 10 minutes later and enjoy uninterrupted rest.
Do turn on the lights.
Opening window shades and turning on lamps and overhead lights will give your body the signal that it's time to wake up. Resist the temptation to dress in the dark; set a lighting timer if needed.
Do drink a glass of water.
Starting the day with a tall glass of water helps get your blood and body moving, making it easier to stay awake.
Do get active.
Exercise, stretching or a brisk walk are all great ways to start the day and help boost your natural energy. Morning workouts, especially if done on an empty stomach, can burn up to 20% more body fat than exercise performed during other times of the day.
Do adjust your mealtimes.
Move your mealtimes up by at least 30 minutes as you ease into your new schedule. This can help signal to your body that your daily routine is changing, which can support a smoother transition overall. Eating earlier also gives your body more time to digest before bedtime, helping you wind down more comfortably and fall asleep more easily at the desired time.
Although sleeping pills can help if you are having trouble with temporary insomnia, they are not recommended for long-term use. If you consistently have trouble falling asleep or staying asleep, talk with your doctor about your concerns, and together, you can determine the best solution.
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