Tips to make it feel easier when you “lose an hour” (daylight savings time)
Bodies love a predictable routine. Unfortunately that’s not always an option.
A time change forces us to shift to our routine. Sometimes we choose it (jetlag from a trip across time zones). Sometimes it’s chosen for us (time change). So what’s the best way to manage time shifts with a minimum of disruption?
Why this matters!
Anything that disrupts our sleep has the potential to negatively affect our health in a number of ways; from brain fog and lower energy and mood to increasedrisk of accidents, strokes and heart attacks.
That seemingly minor shift of a single hour creates an abrupt and large shift to our internal clock, or circadian rhythm. The result is a mismatch between the sun’s position and our social clock, which in turn disrupts the production of hormones like melatonin and cortisol.
All of that said, the impact of a single hour can last beyond a day or two of feeling more tired that usual.
It’s always best to plan ahead for this time change, but let’s be honest — who really thinks about it until the weekend is here?
But you’re not too late!
Even thought the first advice you’re likely to see is to gradually adjust your sleep, wake and meal time in the week leading up to the change, there are still things you can do to make the transition to Daylight Savings Time go more smoothly.
1. Take in some morning light to get the reset started
Natural morning light within 30 minutes of waking will help rest your circadian rhythm. If stepping outside isn’t an option, be sure to open your blinds as you get ready. Even if it’s cloudy, the light signals your body that it’s daytime.
2. Hydrate!
While it’s tempting to double down on the caffeine, drinking plenty of water will give you a boost. Dehydration sneaks in as we age, leaving us feeling sluggish and irritable – and this can be even more noticeable now. Aim for plenty of plain water a day, and don’t forget hydrating fruits and veggies count too.
Take a peek at this blog post for more tips on staying hydrated.
3. Say “No” to the Snooze Button and Eat Breakfast
It’s tempting to trade breakfast for 5 more minutes in bed, but resist the urge!
Starting your day with a protein and fibre-rich breakfast like Greek yogurt with ground flax, a veggie omlette, or even last night’s leftover chicken with some avocado in a wrap, will help stabilize your blood sugar and keep you fuelled as your body adjusts.
4. Up your sleep hygiene
It’s important to give some extra attention your environment if you want to get back to a solid sleep-wake rhythm
Limit blue light (screens, tv, tablets) 1 hour before bed.
Avoid caffeine after 2pm and limit alcohol in the evening to minimize disruptions to your sleep.
Nap wisely. If you feel drowsy on the Sunday after the change, yes — nap, but limit it to 20 minutes in the early afternoon. Napping too long or too late in the day will impact your nighttime sleep.
5. Boost Evening Relaxation
Include some gentle movement in your evening routine to help you relax. Do some deep breathing, gentle stretching or a calming yoga flow to ease into sleep.
Magnesium rich foods can also help. Leafy greens, almonds, and bananas are perfect additions to your dinner or a light evening snack to wind down.
Stick with your routine, but be ready to adjust
It’s natural to feel a little “off” this week. Be kind to yourself and don’t overload your schedule.
If your usual activities feel exhausting, remember that this is temporary and you’re allowed to modify! Doing your best to maintain consistent times for meals, movement and sleep/wake times will help your internal clock make the shift.
Incorporating these simple tips can make the time change easier.
Looking for simple ways to make eating well in midlife easier, without feeling overwhelmed?
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