Our Favorite Bedtime Snacks to Help You Sleep
Adjusting to Daylight Savings Time with Ease
In the spring, our clocks spring forward, bringing in longer days and shorter nights. And all of us who love the sun say Amen! While the extra daylight brings a welcome shift towards spring, it can disrupt our sleep patterns, leaving many adults feeling groggy and fatigued. Statistically, the day after Spring Daylight Savings can have negative health impacts. Also, in the fall, when we gain an hour of sleep but lose our beloved sunlight, we can see more positive health impacts with the extra hour of sleep, specifically the day right after the time change. A swing either direction can cause our circadian rhythm and internal body clocks to feel “off.” Fortunately, with a few adjustments to our routines and sleeping habits, we can navigate this transition smoothly.
1. Gradually Adjust Sleep Schedule
Leading up to daylight savings time, gradually adjust your sleep schedule by going to bed and waking up 15 to 30 minutes earlier each day, or later, depending on what way the clock is shifting. This gradual move allows your body to acclimate to the new time gradually, minimizing the shock to your internal clock. Aim to start this adjustment process at least a week before the time change to give your body ample time to adapt. The longer the better! Make sure as you do this to get sunlight as soon as possible. The sun helps reset our body clocks.
2. Maintain Consistent Bedtime Routine
Stick to a consistent bedtime routine to signal to your body that it’s time to wind down and prepare for sleep. Establishing a calming power down hour, such as yoga, taking a warm bath or shower, or reading a book, can help cue your body and mind that it is time for sleep.
3. Limit Exposure to Blue Light Before Bed
The blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. To promote better sleep, limit your exposure to screens at least an hour before bedtime. Instead, opt for activities that promote relaxation and help prepare your mind and body for sleep. Nothing too stimulating! This includes overhead lighting as well.
4. Create a Peaceful Sleep Environment
Ensure your bedroom is conducive to sleep by creating a comfortable and cave-like environment. Dark, Quiet, Cool. Consider using blackout curtains or an eye mask to block out excess light, earplugs or a white noise machine to mask any disruptive noises, and a fan or air conditioner to maintain a comfortable temperature.
5. Limit Caffeine and Alcohol Intake
Limit your consumption of caffeine and alcohol, especially in the hours leading up to bedtime. Caffeine is a stimulant that can interfere with your ability to fall asleep, while alcohol can disrupt your sleep cycle and lead to fragmented or shallow sleep. Instead, opt for caffeine-free beverages such as herbal tea to help you unwind before bed.
6. Get Plenty of Natural Light During the Day
Expose yourself to plenty of natural light during the day, particularly in the morning. Natural light helps regulate your body’s internal clock and promotes the production of serotonin, a hormone that helps regulate mood and sleep. Spend time outdoors, take walks during your lunch break, or position yourself near windows to maximize your exposure to natural light.
7. Stay Active and Exercise Regularly
Regular physical activity can promote better sleep by helping you fall asleep faster and enjoy deeper, more restorative sleep. Aim for at least 30 minutes of moderate to vigorous exercise most days of the week, but avoid vigorous exercise close to bedtime, as it can be stimulating and interfere with your ability to wind down. The goal is to start lowering the heart rate instead of raise it.
8. Practice Stress-Relief Techniques
Manage stress and anxiety with relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. These techniques can help calm your mind and body, reducing tension and promoting relaxation conducive to sleep. Incorporate stress-relief practices into your daily routine to help manage any feelings of unease or restlessness that may arise during daylight savings.
By implementing these tips and making adjustments to your sleep habits and routine, you can navigate the transition of daylight savings time without the jarring side effects. Remember to be patient with yourself as your body adjusts to the time change, and prioritize self-care and healthy sleep habits to support your overall well-being. With a little preparation, you can make the most of your days!