Swapping between standard and Daylight Saving Time affects more than just our clocks; it can also have a significant impact on our health.
The good news is that on the whole, standard time is more aligned with our circadian rhythm, meaning it's a more natural state for our bodies to be in. That said, the transition can still be unsettling.
In this blog post, we'll explore how shifting our clocks can influence our well-being and offer practical tips for adapting to these changes seamlessly.
1. Create (and Stick To) A Routine
Establishing a routine is crucial for maintaining stability in our lives, particularly as we transition to standard time. Routines provide a framework that helps us navigate daily activities with ease, minimizing stress and uncertainty. During this period, understanding how our body clocks work can empower us to better manage our schedules.
As our schedules acclimate to the shifts in daylight, routine fosters a sense of predictability. This predictability is significant for mental health, reducing the stress that can accompanies time changes. Taking the time to create and stick to a routine can improve your overall sense of control in these shifting seasons.
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2. Practice Good Sleep Hygiene
While we get a 'sleep in' on the first night back at standard time, don't fall into the trap of thinking you can stay up later.
The anticipation of gaining an extra hour often leads people to overextend themselves, making plans that their bodies aren't prepared to handle. This "extra" hour is frequently allocated across multiple activities, often exceeding the actual time available. As a result, the sleep debt incurred when reverting to standard time can be significantly greater than the hour lost when daylight saving time begins.
Be especially vigilant of practicing good sleep hygiene during the transition to standard time - the worst that can happen is you get extra sleep!
3. Prioritize Sunlight
Natural light is a powerful influencer of our internal clocks, and harnessing its benefits can greatly aid in the transition to standard time. Begin your day by exposing yourself to daylight soon after waking. This practice not only helps to lift your mood but also signals your body that it’s time to be alert and active.
Additionally, getting sunlight early in the day can help balance the fact that you will be less exposed to sunlight in the evening, with an hour less of daylight during standard time.
5. Fuel Your Body
Food and water are key drivers of our circadian rhythm. Maintaining quality nutrition at regular intervals helps signal to your body when to be awake and alert, and when it's time to wind down.
Incorporate balanced meals rich in vitamins and nutrients. Foods containing magnesium, for example, can bolster your sleep quality and regulation. Whole grains, nuts, and leafy greens offer nourishment that supports overall health and wellness, providing the energy needed to adapt to the new schedule.
Staying hydrated is also essential; dehydration can lead to fatigue and headaches, exacerbating the impacts of clock changes. Make it a habit to drink plenty of water throughout the day.
6. Incorporate Physical Activity
Engaging in regular physical activity is another instrumental component in managing the transition to standard time. Exercise helps regulate sleep patterns and boost mental health, both of which can become impacted by time changes. Aim for at least 30 minutes of moderate exercise most days of the week.
Whether it’s a brisk walk, yoga, or more intense workouts, find activities you enjoy and fit them into your day. Just remember to time your workouts wisely; exercising too close to bedtime can have the opposite effect, energizing you right when it’s best to unwind. Being active during daylight hours allows you to harness the energy of the sun while setting yourself up for nighttime rest.
7. Take Note of Your Energy Levels
Becoming aware of your energy levels throughout the day can be extremely beneficial during this transition. Acknowledge when you feel most alert and productive, as well as when you start to experience fatigue. This awareness allows you to schedule your tasks more efficiently – tackling high-priority work during peak energy hours, and saving more routine or easier tasks for times when your energy dips.
Moreover, keeping notes on your energy fluctuations can aid in understanding how different aspects of your routine affect your productivity. With this information, you can continue to refine your schedule, making adjustments that lead to a more harmonious day in line with your unique body clock during the transition to standard time.