Fall back, clocks! Daylight Saving Time is ending, meaning an extra hour of sleep. Sounds blissful, right? While that snooze button might be tempting, falling back can throw off our bodies’ natural rhythms and impact our sleep and wellbeing for longer than we anticipate. Physician Assistant Jessica Newman with Novant Health provides expert advice on how to prepare your body for a smoother transition.
Understanding Daylight Saving Time’s Impact
The time change can disrupt our circadian rhythm, the internal clock regulating sleep, hormones, and other bodily functions. With earlier sunsets and darker mornings, our bodies struggle to adjust, leading to possible sleep disturbances, fatigue, and even mood swings lasting up to a week.
Preparing Your Body for Fall Back
The good news? You can proactively prepare now to minimize the impact.
Create a Relaxing Bedtime Routine:
Newman emphasizes several crucial nighttime habits:
- Aim for 7-9 hours of uninterrupted sleep for adults, even longer for kids.
- Cut back on caffeine and alcohol several hours before bedtime.
- Power down electronics – phones, tablets, TV – at least 30 minutes before sleep to reduce blue light exposure.
- Make your bedroom a sleep sanctuary: dark, cool, and clutter-free.
She highlights,
>”It’s dark at 5 pm. We still have activities after work. We’re still doing things. And that darkness early in the evening can effect those with seasonal affective disorder. Particularly anxiety or depression,” Newman noted.
Combatting Seasonal Shifts:
Newman advises engaging in activities that boost our mood and energy levels as daylight hours shrink:
Embrace Sunlight, Boost Your Mood
“People’s natural inclination in fall is to cozy up, but doing the opposite helps. Getting outside even for a brief walk helps. There’s something special about the sun’s energy and how it interacts with our body’s circadian brain hormones — fluorescent lighting simply can’t replicate it.”
Healthy Eating Habits
Finally, consider your diet: High sodium intake before bed can interfere with sleep. Opting for whole, unprocessed foods and staying hydrated supports restful sleep.
Don’t forget – remember to set your clocks back one hour on Sunday, November 3rd, at 2 AM! Are you implementing any strategies to ease through Daylight Saving Time’s transition? Share your tips in the comments!