Like, it’s almost time to turn back the clocks Daylight Saving Time (DST) ends On Sunday, November 3, 2024 at 2 am local time.
While we’re technically getting an hour of sleep back this weekend, waking up in the dark feeling bright-eyed and bushy-tailed can be challenging. The end of DST disrupts our circadian rhythm, which dictates sleep patterns And encourages hiding when the sky is hazy and bright with daylight.
Experts say that waking up before sunrise is not good for mental or physical health. Lack of sleep caused by time changes can affect thinking, decision making, and productivity.
In fact, two out of five Americans “Daylight Savings” will be experienced this week as we prepare to change the clocks – and with good reason.
“We don’t really know the specific cause of the increase in heart disease and stroke during changes in the time of day, but it may have something to do with the body’s internal clock or disruption of its circadian rhythm,” Dr. Donald Lloyd-Jones. , former president of the American Heart Association, said in 2022,
Although turning the clocks back doesn’t have as bad an impact on our bodies as turning them forward, the end of DST can still lead to decreased energy, overeating, and seasonal affective disorder (sad).
The end of DST often marks the beginning of SAD, which affects 5% of the adult population. According to the Cleveland Clinic,
As we head into the dark mornings of winter, experts are sharing six ways to improve sleep hygiene and mood to guarantee better rest and mornings.
get right with the light
Experts agree that the best way to feel alive when your AM alarm goes off is to expose yourself to a light source as quickly as possible.
Exposure to light increases melatonin, the sleep hormone, making you feel more awake and less drowsy. During spring and summer it’s easy to open the curtains and let the light in, but fall and winter require a different strategy.
Consider investing in a lightbox or sunrise alarm Which simulates natural sunrise. By mimicking the natural light exposure that affects our internal clock, these alarms aim to create a lighter waking experience that can help us get up and go.
proceed further
Just as sunlight clears melatonin, physical activity increases body temperature and triggers cortisol secretion.
So-called stress hormones make you feel more alive/awake and less inclined to curl up in the fetal position under your weighted blanket.
Bonus: There’s no need to do a HIIT workout first thing in the morning (but by all means, you do).
Fiona Barwick – Director of the Sleep and Circadian Health Program Stanford University – told Swayam magazine this month Any type of activity, including stretching, that you can do from the comfort of your recliner counts towards feeling awake,” Choose a form of activity you like, pick a time when you feel confident you can. , and then that’s what you do.”
get out
Although we may not be able to experience daylight for the first time, we can try to soak it up throughout the day.
“To synchronize the new light-dark cycle with your circadian clock, try exposure to late-afternoon sun before switching the clock back to help ease the transition.” Try to get as much exposure to the morning sun as possible after switching the clocks.” Afolabi-Brown, physician and founder of sleep medicine restful sleep mdtold sleep.com This month.
“This is because it provides gradual changes to the internal clock in anticipation of change,” Afolabi-Brown said.
Adjust your sleep schedule and limit blue light
To help minimize the impact of DST’s end on your body, Afolabi-Brown recommends going to bed and waking up 15 minutes later each day leading up to the change.
Medical experts also recommend turning off screens 30 minutes before sleeping.
Louisiana hand surgeon Nick Pappas Shares, “Limiting screen time (which emits blue light) 30 minutes before bedtime can help you sleep better without disrupting your production of the sleep hormone melatonin.”
This applied digital detox is backed by science Smart Devices and Screen Time It has been linked to insomnia, poor sleep quality, and depressive symptoms.
Takeaway? Power off for powerful sleepEspecially when the onset of winter puts your sleep quality at risk.
Eat dinner in the early-bird window
your adjustment the evening meal Early breaks may improve sleep and aid digestion.
“Early Approach” calls for tHave your last meal between 5 pm and 7 pm, so you can align with your body’s natural circadian rhythm and make time for a walk after dinner.
Eating nutrient-rich food is also important for sweet sleep. Foods with high fat or acid content, caffeine and spicy flavors are more likely to cause indigestion and heartburn, making it difficult to fall asleep and maintain sleep.
Foods That Encourage Better Sleep They contain a good balance of lean protein, fiber and complex carbohydrates.
take a walk before sunset
After enjoying your nutritious early bird dinner, consider taking a walk in the fading light.
This activity not only increases your light exposure and improves digestionBut it can aid in a restful night’s sleep.
