NORTH DAKOTA (KXNET) — Sleep Awareness Week takes place from March 9-15, and World Sleep Day is on March 14. And if you're dreading the loss of sleep and the disruption that comes with Daylight Savings Time, then these steps from Dr. David D. Clarke, MD, might come in handy. Dr. Clarke is th e president of the Association for Treatment of Neuroplastic Symptoms, which is a nonprofit that's dedicated to ending the chronic pain epidemic and promoting awareness of the diagnosis and treatment of those conditions. Neuroplastic symptoms are conditions generated by changes in nerve circuits that can be traced to the long-term impact of stress, including childhood trauma, depression, anxiety, post-traumatic stress, and violence. "Look for sources of stress that you might not fully recognize," said Dr. Clarke. "Often these are linked to the long-term impact of Adverse Childhood Experiences. A good screening question is: If you learned that a child you care about was growing up exactly as you did, would you feel sad or angry? If so, why? Then consider whether you have stress from these experiences such as personality traits (low self-esteem, excessive self-criticism), current triggering issues that are linked to the past, or strong negative emotions that only appear occasionally." Women want female doctors, but they’re hard to find Here are eight things Dr. Clarke says you can do to improve your sleep: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day. Establish a bedtime routine that's relaxing (reading, taking a warm bath, practicing relaxation techniques). Optimize your sleep environment by keeping the room cool, dark, and quiet. Turn off screens one hour before going to bed. Avoid heavy meals, caffeine, and nicotine close to bedtime. Regularly exercise, but avoid doing so at least a few hours before going to bed. Limit naps to 20-30 minutes, but avoid them later in the day. Manage stress by breathing deeply, meditating, or practicing mindfulness. If you need professional help, don't be afraid to ask for it. "If you consistently have difficulty sleeping or experience symptoms of a sleep disorder (such as insomnia or sleep apnea), consult with a health care professional or a sleep specialist," Dr. Clarke advised. Close Thanks for signing up! Watch for us in your inbox. Subscribe Now Today's Top Stories SIGN UP NOW ...read more read less