Daylight savings begins on Sunday. Source: Supplied

SLEEP experts are urging people to make love, practice yoga, have a hot shower and start their evening routines 15 minutes later between now and Sunday to adjust to the changeover in daylight savings.

The ReDormin Sleep Study has found yoga can increase slumber by 64 minutes, while sex and a hot shower before bed can each give you 6 minutes more sleep.

Having a partner to snuggle up to will give you 24 minutes of extra sleep, but if they snore expect to loose 14 minutes of shut-eye a night.

With clocks rolling back one hour at 2am Sunday morning, sleep therapist Dr Carmel Harrington has advised people to look at the factors that influence sleep and also prepare themselves for the change gradually.

Dr Harrington advised people to set their nightly routine back by 15 minutes every night until Sunday to adjust to the change.

She also advised a more intimate method of helping get to sleep on time when daylight savings finishes.

''Between now and Sunday people should try and go to bed 15 minutes earlier every night,'' she said.

Sex, yoga and hot showers help you sleep better, say experts.

''If dinner is normally at 7pm, for example, bring it forward to 6.45pm on Thursday night, 6.30pm Friday night and so on. By the time it gets to Sunday night and we have to go to work Monday, we are actually ready to go to bed that hour earlier.

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Sex and yoga equal good night's sleep

April 3, 2013 at 1:00 AM

By Katie Busalacchi

For Erica Kaufman, practicing yoga is not just a hobby or a profession it is a way of life.

At a young age, Kaufman suffered from asthma and eczema. Tired of watching her daughter struggle to cope with the pain, Kaufmans mother, Florence, searched tirelessly for medical and therapeutic remedies to help alleviate her daughters suffering. After many attempts with varying degrees of success, something finally clicked.

Yoga did for Kaufman what no medicine could do it eased her pain.

I was suited for it, Kaufman said of her instant taking to yoga. As soon as she started practicing, she said there was no going back.

Because the relief from the suffering was so extreme, I didnt need any coaxing to practice, Kaufman said. It was never a burden.

Kaufman said she also realized at a young age that yoga meant much more than just the physical relief of pain. Yoga helped her to overcome the emotional burdens that came along with her illness, she said.

The very thing that was making me suffer and miss schoolbecame a source of great fascination of what I could learn through it and how could I bring about ease within it, she said.

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Lila Yoga owner talks yoga and her recent trip to India

Jen Ater has been all over the world studying and teaching yoga and she recently opened her own studio in Beavercreek.

Innerlight Yoga and Wellness opened its doors in January in the Fairfield Plaza at 1275 N. Fairfield Road. Ater has been a certified yoga teacher for more than eight years and will soon complete a master of arts degree in yoga studies through Antioch University-Midwest.

What the business does: Right now Im offering 10 classes a week. I plan to offer 15 per week within a few months time. These will fit into four categories that students can drop into, said Ater.

The categories include beginners slow flow classes, gentle slow flow classes for all levels, warm slow flow classes for all levels and hot vinyasa classes for intermediate or advanced practitioners.

The beginners and gentle classes are for those new to yoga, seniors, and those that enjoy a non-heated and more restorative practice, she said. The warm and hot classes are geared towards those that appreciate the benefits of warm and hot yoga: deeper stretching, increased flexibility, weight-loss, cardiovascular endurance, and the detoxifying effects from cleansing postures and sweating.

They also offer a variety of wellness services including detox services, holistic massage, deep tissue massage and Thai massage.

How the business started: I have been inspired by many women in the yoga and wellness field over the past decade as Ive worked with several different studios in Indianapolis and Dayton. Ive always enjoyed the flexibility and potential freedom that comes with working for yourself and I really enjoy connecting with all of the amazing people Ive had the pleasure to teach and help over the 10 years that Ive been in the yoga and wellness business.

In the future: I am really passionate about serving the local community through making yoga affordable and by offering outreach and wellness programs to schools and other organizations. I hope to eventually grow the business to a level where I can partner with local businesses and organizations to offer wellness outreach programs to the Beavercreek and greater Dayton community.

Hours and contact and information: Innerlight Yoga and Wellness is open by appointment as well as 20 to 30 minutes before each scheduled class and 20 to 30 minutes after each class. A list of classes and class start times can be found online at http://www.innerlightwellness.net.You can schedule an appointment or sign up for a class by calling 532-9315 or e-mail at jen@innerlightwellness.net

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Innerlight Yoga and Wellness opens in Beavercreek