WASHINGTON, DC, March 30, 2005 -- Millions of lives in this country are affected by the return to Daylight Saving Time each spring, and for many this means, "losing" an hour of sleep. According to the National Sleep Foundation (NSF) this doesn’t have to be the case.

"Each spring, we move our clocks forward one hour at the return to Daylight Saving Time, and for many Americans the hour 'lost' is an hour of sleep," said Richard Gelula, chief executive officer of NSF. "Our newly released Sleep in America poll shows the severe consequences of not getting enough sleep, including the negative affects on personal relationships, work productivity and even public safety."

This year the return to Daylight Saving Time occurs Sunday, April 3, 2005 coinciding with the final day of National Sleep Awareness Week®, NSF's annual weeklong campaign to promote sleep health. This year’s campaign is March 28-April 3. Each year during the week NSF releases the results of the Sleep in America poll, providing a snapshot of Americans' sleep habits.

This year's poll shows that more than one in five Americans (22%) report getting less sleep than they think they need, reinforcing the importance of not adding an additional hour of sleep loss with the return to Daylight Saving Time. The poll also showed sleep issues are the number one reason people are tardy to work, that the majority of licensed drivers have driven drowsy in the past year and that some are even too tired for sex.

"While adequate sleep is important year-round, the return to Daylight Saving Time is a perfect opportunity to evaluate your sleep behavior and how it may be affecting you during your waking hours," said Gelula. "There are simple steps we can all take such as keeping consistent bed and wake times and following a regular bedtime routine that can promote better sleep."

NSF offers the following tips on how to get a good night’s sleep this weekend and year-round:

• To prepare for the return to Daylight Saving Time, try to sleep more than usual a few nights prior to and immediately following the time change. You can also take a nap in the afternoon on Sunday if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.
• Gradually advance your sleep schedule by going to sleep and waking up 15 to 20 minutes earlier each day for 3 to 4 consecutive days prior to the start of Daylight Savings Time.
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
• Establish a regular bedtime and wake time schedule
• Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime.
• Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
• Avoid caffeine, nicotine and alcohol close to bedtime, as they can disrupt sleep.

The National Sleep Foundation is an independent nonprofit organization dedicated to improving public health and safety by achieving understanding of sleep and sleep disorders, and by supporting education, sleep-related research, and advocacy. NSF is based in Washington, D.C.