For many of us, daylight saving time marks a shift to better things: longer days… warmer nights… emptier gyms. But while moving the clocks forward prepares us for spring, the resulting lost sleep can wreak havoc on your schedule.
Check out our 10 expert-approved transition tips on how to adjust to daylight saving time.
1. Reset your evening routine
“Start going to bed and getting up 15 to 30 minutes earlier for two to three nights before DST,” he says Morgan Bettini, MS, RDN, LD/N.
Bettini believes that an evening routine prepares the body for a good night’s rest. Here’s a sample routine he suggests:
- Dim the lights.
- Lay out your clothes for the next day.
- Do some easy stretches.
- Read to put yourself in the mood for sleep.
2. Sleep freely
Sleep when you’re tired so you don’t catch up on yesterday’s work. A nap can positively affect your mental clarity and emotional wellness.
Studies show that there is one increase in traffic accidents after the summer time change due to fatigue. Instead of pushing for a long day, take a break and catch some z’s before driving anywhere.
3. Adjust your caffeine intake
Coffee, soft drinks and energy drinks are popular sources of caffeine, which is a known fact affect your sleep schedule. Functional nutritionist Jessica Tate, CNCrecommends the following ways to keep your caffeine intake in check during the time change:
- Cut out caffeine after 2pm
- Limit coffee consumption to one cup a day.
- Consider drinking green tea, matcha tea, and herbal teas.
4. Meal preparation
Cooking is one of the last things we want to do when we’re tired from the time change. Preparing meals makes us eat a little bit.
“Start meal prep with simple steps, like bringing snacks to work or roasting a big pan of broccoli to eat for a few days. You don’t have to prepare these elaborate meals to enjoy the benefit of a little advanced planning,” says Bettini.
5. Resist Cyberloafing
“People are more tired and less focused because the kind of light our phones emit disrupts our circadian rhythms before bed,” says Tate. “While some sleep apps and supplements can help people get into a restful state, they’re just Band-Aids for a deeper problem going on internally.”
Studies show that our circadian rhythm is the result of physical, mental and behavioral changes that follow a daily cycle. When we mess with this rhythm with poor sleep hygiene, we can throw off our body’s biological clock.
“The body was innately designed to sleep naturally. So, if you’re having trouble sleeping, be sure to talk to a holistic health care provider to help you get to the root cause of the problem,” says Tate.
6. Reduce cravings for daylight
Daylight saving time can negatively affect appetite, resulting in unwanted cravings. Research shows that sleep deprivation activates the reward center in our brains, causing us to consume more calories than those extra waking hours warrant.
To curb cravings, Tate suggests limiting carbs and eating more healthy fats, which will keep your body full longer. Some examples of fats recommended by Tate include:
- Avocado (considered one of the healthiest foods on the planet for its well-rounded nutritional profile).
- Fatty fish (choose wild-caught white fish for higher nutrition and fewer toxins).
- Nut and seed butters (any nut or seed will work, choose one without added oils or sugars).
- Pasture-raised eggs (the whole egg is essential for key nutrients for the brain and overall system).
7. Stay Hydrated (No, Really)
“Our bodies are mostly water, so it makes sense that we need a lot and on a regular basis,” says Bettini. “Otherwise, it can lower our blood pressure and make us feel drowsy,” further exacerbating existing jet lag-related exhaustion.
By the time you’re thirsty, you’re already dehydrated. So drink plenty of water after the time change to get through your to-do list.
“Everyone’s water needs are different, but a good goal is 8 to 10 cups a day for most people,” says Bettini. “If someone isn’t used to that amount, it’s important to adjust slowly and over time so the body can get used to it.”
Another good method to measure your water intake is to weigh half your body weight in ounces daily. If you weigh 150 pounds, that means you should try to drink 75 ounces of water each day.
8. Recharge with a morning workout
Lack of sleep after DST can trouble you dopamine levels. Fight burnout and get a boost of happiness by sticking to a morning workout routine (even when it’s still dark outside!).
“Exercising energy first thing in the morning can wake you up, make you feel better, and release dopamine,” she says. Wayne Stewart, NASM-CPT, CYT. “Dopamine can help you focus and relieve stress caused by changes in your schedule.”
Stewart’s morning workout is high-intensity intervals (after a 10- to 15-minute warm-up). But even just challenging yourself with a few sets of total-body exercises like burpees or bear crawls will do the trick.
Morning Meltdown 100 with the BODi Super Trainer, Jericho McMatthews can help you start your day with a 20- to 30-minute workout that will leave you feeling stronger, more accomplished, and less stressed. In each workout, you’ll get a mix of HIIT, resistance training, active recovery and mobility, so you’ll have enough variety to prevent plateaus and keep having fun.
9. Try Myofascial Massage
Sudden stress caused by disruptions in your routine – such as a change in sleep pattern – can create muscle tension. Foam rolling can reduce this tension by massaging and increasing blood flow to your muscles and fascia (connective tissue).
“Foam rolling is essential for healthy muscle function to release tension from strain or stress placed on the body,” says Stewart. “Allows manual manipulation of fascia within the body.”
Stewart likes to use the foam roller on these areas of the body:
- Upper leg (hamstrings and quads) and lower leg (calves) — avoid the knee.
- Upper back and shoulders because these areas are usually tight from stress and poor posture.
- Buttocks, the tension in which can lead to tight hips and more pressure on your spine. Sit on the foam roller in a figure-four position, leaning into the glute of your crossed leg and rolling back and forth. After several rolls, switch legs and repeat on the other side.
10. Get out!
Exposure to sunlight boosts serotonin levels and reduces mental distress caused by disruptions to your schedule. Spending time outdoors can also help your mood. “Nature is proven to be calmer than the mind. It’s invigorating physically, mentally and physiologically,” says Tate.
“Step outside for even five minutes, take three deep breaths and share a moment of gratitude. You’ll walk into your office a happier person!”
