Wellness@Work: Adjusting to the time change
Everyone adjusts to the time change differently. Be patient with yourself and try to create a routine that helps you feel rested and energized during the fall season.
By Ann Payne-Johnson, M.D., M.S.
Family Medicine Center
An extra hour of sleep sounds like a dream come true, but the end of daylight saving time can still throw off sleep schedules and energy levels. Falling back can be easier than springing forward but be mindful that it is still a change that requires your body to adapt.
Here are some tips to make the transition smoother:
- Maintain a consistent sleep schedule. Stick to a regular bedtime and wake-up time, even on weekends, to keep your body's natural rhythm strong.
- Wind down before bed. Create a relaxing bedtime routine involving activities like a warm bath, reading, or meditation. Avoid screen time at least an hour before bed.
- Get some sunlight. Expose yourself to sunlight during the day to regulate your circadian rhythm and help you feel tired at night.
- Eat a healthy breakfast. A nutritious breakfast will boost your energy levels and help you feel more awake.
- Be patient. It can take a few days for your body to fully adjust to the new time.
- Limit caffeine and alcohol. These substances can disrupt your sleep cycle, making it harder to adjust.
- Avoid large meals close to bedtime. A heavy meal can make you feel sluggish and interfere with sleep.
- Exercise regularly. Physical activity can help regulate your sleep-wake cycle and improve sleep quality.
- Use a sleep app. Apps can track your sleep patterns and help you identify areas for improvement.
- Make your bedroom a sleep sanctuary. Ensure your bedroom is dark, quiet, and cool for optimal sleep.
- Talk to your doctor. If you have trouble adjusting to the time change or have any underlying sleep disorders, consult a healthcare provider.
Remember, everyone adjusts to the time change differently. Be patient with yourself and try to create a routine that helps you feel rested and energized during the fall season.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
