Fall-ing Back and Daylight Savings Ending
The Fall is here, and we are about to “Fall Back” for Daylight Savings Time to end again. While this time we get an extra hour of sleep in the morning, we are about to find our days feel much shorter and the darkness will come a little earlier! The afternoon darkness can really affect our moods and behaviors, so there are a few tips to help you feel your best in this tricky transition!
We gain an hour of sleep on Saturday night to Sunday morning, so take advantage to rest your body. Use that jump to fit in an extra glass of water before your bolt before your coffee Sunday morning! You may feel a little more rested, so go ahead and work on your hydration for the day ahead, and enjoy your caffeine fix after! This will help your body regulate in many ways and help you through the day!
As we shift into darker afternoons, you may want to rethink your workout time and see what works best for your body. The afternoons will have some clients feeling more tired, leaving them unmotivated for an afternoon or evening workout, and some feel that's the perfect time to break up the long afternoon and transition to evening! Regardless, it will be harder to come by sunshine, so it's important to get outside in the mornings when you can ( and while it's still warm enough) as this fresh air and sunshine is key to regulating your circadian rhythm. Your circadian rhythm is your body’s way of regulating through the hours of the day, and helps you wake up and fall asleep more naturally! This could be your walk to work, 1-2 outdoor morning workouts, or a quick break in your morning to sneak outside for some fresh air.
When it comes to food, make sure you are starting your day with a satiating and balanced breakfast! I work with my clients on figuring out the best options for them! As the afternoon begins to feel longer (That “It’s only 4pm?!” feeling) hone in on your hunger cues, and if you feel a little hungrier try to make a beneficial snack that will sustain you. We are often drawn to sugary snacks ( or coffee) at this point because our body knows its fast energy! But that quick energy via sugar or refined carbs can leave you feeling a crash and hungrier later! Look for protein or fat with fiber for a great snack to keep you going! (which is something I work on with my clients!)
Try to eat dinner around the same time you already were! If you were eating at 6:30, eat at the new 6:30 to keep your body on its clock! Also, try to give yourself about 2 hours between dinner and bedtime if you can so that your body can digest properly and you will sleep better! These are just a few ways to help this first week and reach out for more tips and if I can help!
Below is a link to the New York Times Article by Holly Burns that I was honored to be able to speak on, with all of the information from the professionals!