Did you prepare for the start of daylight saving time? Experts recommend planning for the time change a week or two in advance, by shifting your sleep schedule a little each night by going to bed a few minutes earlier so you can ease into it. But we’re all busy with packed calendars, so it’s not always possible.
The thing is, even though it’s only moving the clocks ahead by an hour, that sudden change can really disrupt the body’s internal clock. A lot of people feel groggy in the morning, restless at night and even less focused during the day. We’re not just losing an hour of sleep – which isn’t good for us – it takes a toll on our bodies as well, according to Emily Manoogian, a scientist who studies the body’s biological clocks.
“The whole time we’re on daylight saving time, we’re misaligning our environment with our bodies,” she explains. “It’s not the one-hour shift that makes everyone feel bad. It’s this chronic disruption that makes us worse versions of ourselves.”
So, if the time change is hitting you hard, these are some ways to help yourself bounce back:
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- Think of daylight saving time like jet lag – It’s not just losing sleep, it throws our circadian system out of whack, and some people have a tougher time coping with it than others.
- Give your body a few days to catch up – Springing forward puts the body an hour behind, so we end up forcing it to do things it’s not ready to do yet. Be gentle with yourself while you adjust.
- Make sure you get outside – Preferably in the sunshine to help combat some of the effects of the time change, like foggy thinking, feeling moody and of course, being tired. Getting some exercise every day and going to bed earlier for a week or so can help, too.
- Sleep in if you can – And don’t force yourself to do anything too strenuous in the mornings for a few days, Manoogian advises.
- Pay attention to when you eat – To regulate your circadian rhythms, you want to give yourself an hour after waking up before you eat and a few hours to digest after eating before bedtime.
Source: Scientific American
