Time to Fall Back! Health Hacks for Daylight Saving Time.
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It’s that time of year again! On November 3rd, we’ll be turning our clocks back, meaning an extra hour of sleep but an hour less daylight. While some enjoy the bonus sleep, the shift can throw off routines and even dampen our mood. Here are some tips to keep you feeling balanced and upbeat as we fall back!
Gradually Adjust Your Sleep Schedule
Adjusting your sleep schedule a little each day can make the time shift smoother. Try going to bed and waking up 15-30 minutes earlier in the days leading up to November 3rd. This gradual shift will help your body’s internal clock adjust naturally.
Wake Up with the Sun
Our circadian rhythm, or internal body clock, relies on natural light to regulate our sleep-wake cycle. As the days get shorter, embracing sunlight early in the morning helps reinforce this rhythm and signals to our brain that it’s time to be alert and active.
Try starting your day with a walk or just a few minutes of sunlight exposure as soon as you wake up. Research suggests that morning light exposure can reduce the time it takes to fall asleep at night and can even help reset a disrupted circadian rhythm, which is especially useful after daylight saving time ends. Plus, natural sunlight (whether we see it or not!) boosts mood, as light exposure in the morning can increase serotonin levels, setting a positive tone for the day.
Keep a Consistent Morning Routine
After daylight saving ends, you might feel tempted to linger in bed, but sticking to a regular wake-up time is key. Go to bed and wake up at the same time every day—even on weekends, to start—to keep your circadian rhythm steady. This small habit helps make the transition to standard time smoother and can improve energy levels and focus.
Start Your Day with Movement
Physical activity in the morning, like a walk or light stretching, can signal to your body that it’s time to wake up. Regular movement, especially outdoors, supports your body’s internal clock and provides a natural energy boost without relying on caffeine. A morning stroll, even if it's just 10 minutes, is a perfect opportunity to get fresh air and sunlight.
Fuel Up with a Healthy Breakfast
What you eat can also impact your circadian rhythm. A balanced breakfast with proteins, healthy fats, and complex carbs gives you sustained energy throughout the day. Try oatmeal with nuts and berries, a veggie omelet, or a smoothie with greens and fruit. These foods help keep your blood sugar steady, making it easier to get going in the morning without energy crashes later.
Take Control of Your Daylight Time
Starting your day with sunlight and activity can make a world of difference as we adjust to shorter days. By reinforcing your body’s natural rhythm, you can ease into the seasonal change and wake up feeling refreshed—even after daylight saving time.
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