The good news is that you can minimize the effects of shorter days after daylight saving time ends this fall. Try following these tips:
1. Start With Basic Sleep Hygiene
Practicing healthy sleep habits is important no matter what time of year it is, Morgan says. If you’re already sticking to a consistent sleep routine, you’re less likely to be affected by the hour switch than if you’re regularly shifting sleep and wake times from day to day.
“Relaxing activities, such as reading in a different room or going for a walk before bed, can also be of benefit,” Morgan says, as can going to bed and waking up at the same time every day, using your bed only for sleep and sex, and avoiding overdoing it on caffeine and alcohol.
The end of daylight saving time may offer a good opportunity to reevaluate your sleep habits and figure out how to improve them. “Kind of like a New Year’s resolution, [DST] is a good excuse to do something about your sleep,” says Zeitzer.
2. Don’t Procrastinate When It Comes to Changing the Clocks
To make the time change feel more natural, Dr. Hardy suggests setting all the clocks in your home back the night before the switch. This way, when you wake up, you’ll be prompted (by your clocks) to start adjusting to the new time right away (and a day ahead of the start of the workweek on Monday, when you might be more likely to be affected by being thrown off schedule).
As you adjust to the time change that first week, it may be tempting to take naps or sleep in on the weekends, but do your best to stick with your regular sleep schedule as well as you can. If you feel like you must take a nap, Cleveland Clinic suggests taking one earlier in the day for 20 minutes max.
3. Get More Natural Sunlight During the Winter for Better Mood and Sleep
Natural sunlight plays a key role in regulating mood and sleep-wake cycles. In particular, getting sunlight first thing in the morning helps tell your body it’s morning and it’s time to be awake, helping you realign your body’s circadian rhythms to the new non-DST time, according to Zeitzer.
Research suggests that people who get more sunlight during winter months reported lower levels of depression compared with people who get less natural light.
A study of 500 college students found that more sunlight during the day, especially the morning, helped “anchor” sleep schedules, stabilize sleep schedules, and support a healthy circadian rhythm. Students who got less daylight tended to stay up later and sleep later.
Exposure to light through your windows helps, too, Zeitzer says. Think about repositioning a desk (if you can) or the table where you eat breakfast.
4. Consider Light Therapy as a Stand-In for Natural Sunlight
If you typically wake up before sunrise, or you have a hard time getting outdoors, consider using light therapy as a stand-in for natural sunlight, Zeitzer says. It involves the use of a light therapy box, a small device that emits a type of artificial light shown to mimic outdoor light.
When used in the morning, light therapy can signal to your body that it’s time to be awake, helping kick-start your internal clock so it aligns with the clock on your phone. And remember, realigning your internal clock is especially important right after the end of DST.
For maximum effectiveness, use the light box for about 30 minutes within an hour of waking up every day, making sure to sit about 16 to 24 inches away from the box.
5. Use Exercise to Boost Mood and Energy
Exercise releases natural feel-good chemicals in your brain that can boost your sense of well-being and helps distract you from negative thoughts that may dampen your mood. It’s why exercise helps boost energy levels, which help you cope with some of that extra fatigue you might be feeling, given the shortage of sunlight and new time, Hardy says.
In addition to light therapy, aerobic exercise may also help lessen mood changes (and depression symptoms) tied to the change of seasons and the slight misalignment of our body clocks. Exercise is associated with an uptick in neurotransmitters and proteins called neurotrophic factors, which are thought to lessen symptoms in people with depression.
6. Support Better Sleep With Good Diet
And throughout the whole day, focus on eating a nutrient-dense, balanced diet. Research suggests a link between better sleep quality and antioxidant-rich foods, such as fruit, as well as a diet that is low in sugar and simple carbohydrates, and also adequate in protein. Eating too close to bedtime may also interfere with sleep.
Additional reporting by Kristeen Cherney and Becky Upham.
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