Preparing for the Time Change
November 5th marks the end of Daylight Savings Time. Clocks will “Fall Back,” the days will end earlier, and the sun will keep journeying south as we approach the Winter Solstice. The debate continues as to whether early mornings or late evenings are preferable, but one fact is certain: the time change significantly affects everyone. Inevitably, our daily routines are disrupted. Our circadian rhythms get thrown off. Productivity at work and home takes a downward trend. Fortunately, there are a few steps we can take at home to get ahead of the curve and fortify ourselves for the time change.
Take Stock of the Fridge
Start by taking stock of what food you have on hand as end of daylight savings approaches. Prioritizing a healthy diet full of nutritious foods helps us to naturally boost our energy levels. Consider stopping by the grocery store and purchasing a few additional servings of veggies, fruit, and proteins to supplement your diet with extra vitamins as your sunlight intake decreases. Foods such as salmon, mushrooms, egg yolks and orange juice can provide much needed Vitamin D to stabilize your energy and mood. Enjoy snacks and meals that are rich in proteins rather than carbs to provide more sustainable energy throughout the day.
Late in the afternoon when fatigue catches up to us, our first instinct is usually to brew a fresh cup of coffee, but it may be wise to consider an alternative. When our schedules get disrupted, sufficient sleep must become our top priority. Excessive amounts of caffeine often result in anxiety, high blood pressure and restlessness which can lead to insomnia. Instead of another shot of espresso, try alternatives like low-caffeine teas or healthy, well balanced snacks to provide that extra boost that won’t leave you tossing and turning all night.
Create a Home Gym
In addition to a healthy diet, exercise is a great way to increase your energy without disturbing your sleep. While it is true that heavy cardio can fatigue the body further, a consistent schedule of low-impact workouts such as yoga can help release endorphins and keep you alert throughout the day.
For many of us, early sunsets abruptly end our ability to workout in the evenings. Home gym equipment can be well worth the investment, especially if you don’t have a community fitness center at your apartment. Think lightweight and compact. A yoga set with a few blocks and a mat can be easily tucked behind a coffee table or under the couch when not in use for easy access and little clutter. With at home fitness gear becoming more popular, there are many options for aesthetically pleasing dumbbell racks and sets that match the style of your home! For cardio equipment, consider a folding exercise bike or a walking mat that slides away under your work from home office desk.
Just because the switch away from daylight savings time affects our schedules, that does not mean that our workout routines have to take the hit. With a couple low-cost investments, we can bring the routine home and keep our health in peak shape.
Increase Natural Light Exposure
Above all, the worst deficit experienced during Standard Time is sunlight. As our exposure to sunlight decreases, we may experience Seasonal Affective Disorder (SAD), which is usually triggered in the transition from Summer to Fall. This widespread disorder is believed to correlate with the shortening days, as the body naturally produces melatonin when it’s dark. As the sun goes down earlier, the body creates a larger amount of melatonin, leading to fatigue and drowsiness and in more serious cases, loss of productivity, social isolation, and decreased interest in enjoyable activities.
In order to care for our mental health, we have to be extra mindful of how much natural light we receive. Try switching your bedroom curtains from blackout to light filtering, inviting in as much natural light as possible from the moment the sun comes up. Open your curtains as soon as you wake up to make the most of the bright rays of morning sunshine. Sunlight is a signal to the brain to wake up, which contributes to a healthy circadian rhythm, benefiting our energy, metabolism, and ability to fall asleep at a good time the next night.
To increase natural light in your living space, it may be time to redecorate! Place mirrors strategically near windows to capture and scatter sunlight around the home. The bigger the mirror, the more effective it will be. Hang a panoramic mirror on the wall or place a full length standing mirror in the corner to create a bright, glowing atmosphere. Mirrors also create the illusion of a larger space, which is additionally beneficial in increasing your mood and energy! Set up a chair or sofa close to a light-facing window to create a relaxing nook for taking in sunlight. Spend time reading, meditating, or sipping on a warm cup of tea in this space to slow down and get the Vitamin D you need. In addition to indoor changes, it is also important to spend time outdoors in direct sunlight. Consider taking a walk first thing in the morning or during a work break to get a breath of fresh air and some much needed sun!
Though electric light is no replacement for natural light, it is helpful to keep the home bright through the waking hours of the evening. As the nights are longer, try making the switch to LED lightbulbs in the home. LEDs use less energy, making a big impact on the environment and saving money on your electric bill!
While these tips may help to alleviate some of the symptoms of Seasonal Affective Disorder, depression is a serious condition which may require medical treatment. If you are experiencing symptoms of depression, it is recommended to consult your doctor for professional advice.
Sleep Soundly
Daylight hours changing can heavily affect our circadian rhythms, leading to insomnia and fatigue. In order to help your sleep rhythms stay healthy and consistent after daylight savings ends, there are a few steps you can take to prepare your bedroom to give you the best sleep possible. The first step is to wash your bedding. Having new, clean sheets can help you to sleep more soundly and at ease! Washing your pillows can also help to create a fresh, clean sleeping environment! Remember: if your pillows are over two years old, it may be time to replace them.
The next step in preparing your sleeping environment is to clean and declutter. Having a clean environment can help you sleep more peacefully. Make sure everything is picked up off the floor and put away. Declutter and organize your shelves by storing or donating unnecessary items. Once the room is clean and organized, dust your shelves, vacuum the floor, and run an air purifier to ensure you get a good night’s rest.
While natural light will help your body adjust to the time change, exposure to blue light can disrupt your sleep and keep your mind active and alert, which can lead to more insomnia or restless sleep. To help avoid blue light, put down electronic screens for the night one hour before bed. Put your devices in another room such as the living room or kitchen to charge or rest overnight. This limits the amount of distractions and notifications that can come up during the night, and help you sleep more soundly.
Prepare the night before
Finally, set your clocks the night before the time change to wake up on time! Change alarm clocks, wall clocks, and the time on appliances. Don’t forget the coffee maker, especially if you have an automatic coffee pot that’s ready for you in the morning! If you have a smart home devices connected to smart light bulbs, you can set it to turn the lights on when you return from work. This way, you return to a bright home.
Now that our apartments are prepared daylight savings time to end, we can settle in, get cozy and enjoy a long night of sleep. Remember, when clocks “Fall Back” we get an extra hour of sleep!