5 Tips to Adjust to a Time Change
It’s much easier to wake up with the end of Daylight Savings Time than it is to fall asleep. Because of this, most people don’t struggle when the alarm goes off with the fall time change like they do in the spring. But if you typically have a hard time falling asleep then you’re likely to experience even more of a struggle in the first few days after the end of Daylight Savings Time. Follow these five tips to help you adjust to the time change.
Add some movement to your day
If you struggle with insomnia then exercise may provide a benefit. Studies show that exercise releases endorphins which contributes to an improved mood. This endorphin release can also help with reducing stress. One study looked at individual sleep quality after participating in a 6-month exercise program and found that no matter the time of day a person spent exercising, they still had an improvement in sleep quality and duration. If you’re overwhelmed by a six month exercise program, don’t stress. Benefits can still be seen with as little as 30 minutes of aerobic exercise.
Limit screen time before bed
Most of us know that artificial light can impact circadian rhythm. Commit to limiting screen time in the hours leading up to bed, especially as you adjust back to standard time.
Limit caffeine, especially later in the day
We all react differently to caffeine. Some people can tolerate caffeine right until they go to bed while others are highly sensitive. No matter where you fall on that spectrum, there are benefits to limiting caffeine to 400mg or less per day (or about 4 cups of coffee). Over 400mg can lead to a diuretic effect as well as other potential consequences such as shakiness, sweating, and increased heart rate. Enjoy your coffee, but do so earlier in the day. Focus on water and other beverages without added sugar throughout the rest of the day.
Keep the booze to a minimum
If you want to wake up feeling your best then avoiding alcohol completely is a good idea. However, if you do drink, do so in moderation. Alcohol can disrupt sleep by limiting REM sleep which can leave you feeling groggy in the morning. One study even found that alcohol can impact the cardiovascular system during sleep, specifically heart rate variability. Your best bet is to avoid alcohol in excess before bed or forego completely.
Eat more fiber
One small study in the Journal of Clinical Sleep Medicine found that participants who ate lower fiber and higher saturated fat diets had lighter, less restorative sleep. This may mean that changing the diet to incorporate more fiber and less saturated fat may be beneficial for sleep. This study cannot prove that a change in fiber intake will cause sleep to be more restorative, but the benefits of eating more fiber (read: fruits, vegetables, beans, and whole grains) go beyond sleep alone. This study provides just one more reason to add plants to your plate.