4 Tips to Best Adapt to Daylight Savings
This month, learn how to thrive, not just survive!
By Lauren Holler, ALC, Holistic Nutrition and Wellness Coach
Well, daylight savings is here!
Isn't this the time of year, when you start seeing all the memes on social media and hear things like this from friends and family every single day, "Oh my gosh, it's getting dark so early. The days are sooo short. I'm so tired. This is a national sleep experiment gone wrong. My kids are wild with this time change." The list goes on, but you get the point. It isn't exactly the most exciting change, for most.
Good news, though! I have some insight and tips that will hopefully help you thrive, not just survive this month.
The Science Behind Sleep and Mood Disruptions
Sleep is intricately tied to our body’s circadian rhythm—a natural 24-hour cycle influenced by light exposure that signals when it’s time to wake up and wind down. The shift in daylight savings can confuse our internal clock, especially when we “fall back” in November. Suddenly, the morning light is earlier, and evening darkness sets in sooner, possibly leaving you feeling sluggish, irritable, or even mild seasonal depression. The loss of sunlight in the evening can also reduce our body's serotonin levels ( a neurotransmitter linked to mood ) which is why some people may feel low-energy or “off” during this time of year. Other factors like weather changes and increased social calendars (Halloween, Friendsgiving, Fall weddings etc!) can also play into the lethargy and mood shift.
Here are some tips on how to best adapt!
Add Fun Evening Activities:
Staying active in the evening can help burn off excess energy and release stress, leading to more restful sleep. For example, how about some indoor or well-lit outdoor activities like tennis or pickleball? Or join an evening fitness class at your local gym, evening yoga, or even a walk around a the neighborhood with your family before dinner.
Adding a little movement and connection, versus hitting the couch at 5 when it gets dark is a great way to adapt.
Create a Relaxing Night Routine:
A calming nighttime routine is always a good idea, but especially when the time changes. Think about adding some things like reading, gentle stretching, or breathing exercises before bed. Avoid electronics if you can (tough one, but huge!). The blue light can delay melatonin release, our natural sleep hormone, which totally confuses our brains!
Mindfulness or gratitude journaling can also help calm the mind and shift focus away from anxious thoughts. I love the apps Abide, Calm and Insight Timer for nighttime meditations. Have fun with this - create a spa at home! Light a candle, diffuse some lavender, get creative.
Enjoy the Morning Light:
Exposure to natural morning light signals to our brain that it’s time to wake up. Try to get at least 15 minutes of sun exposure within an hour of waking up to help regulate your circadian rhythm. Even a short morning walk or sitting by a sunny window, while you drink your coffee or tea, can make a big difference.
Nourish Your Body for Quality Sleep:
Nutrition plays a big role in sleep quality. Avoid caffeine and heavy meals close to bedtime, and instead focus on nutrient-dense foods rich in magnesium, like leafy greens, nuts, and seeds, which can help support relaxation. Maybe find a new relaxing nighttime tea to have after dinner!
Getting quality sleep is the way to tackle this change!
Ultimately, the key to weathering the shift in daylight savings is to be intentional with your sleep routine. As we move toward shorter days and colder nights, even the smallest tweaks we make to protect our sleep and mood can have a huge impact on how we feel.
Embrace these changes not just as a way to survive daylight savings (!), but as an opportunity to up your self-care practices to support year-round health and wellness!
Lauren is a therapist and holistic nutrition coach offering individual therapy in person in Fairhope, Alabama or virtually to Alabama residents through Live and Love Wellness. www.LandLWellness.com
Click below to SHARE with a friend or Subscribe for more tips: