Before there were fad diets, nutritionists or television shows that featured people going through grueling…
Day Light’s Savings officially passed and with it comes shorter nights and longer days. But the time change isn’t always fun. As we spring forward this year, here are my tips to help ease your way through this transition.
- Pay close attention to the light. Do your best to expose your eyes to the light present at both dusk and dawn. It will help reset your sleeping time and help your body produce more melatonin and serotonin. ⠀
- Work out. Exercise is great, but make sure to work out earlier in the day this week. Morning workouts will help you get up and moving. But be careful about working out too late which will increase your heart rate before going to bed.
- Don’t overdo the caffeine. Coffee is great for a morning ritual, but stop drinking coffee and other sources of caffeine by 2 PM this week otherwise you may end up with worse insomnia.
- Take small naps before 2-3 PM. While I am a huge advocate of the mid-afternoon nap. Limit them 20 minutes. These power naps will help your focus later in the day. Naps longer than 20 minutes may affect your REM sleep later at night. ⠀
- Take baths and get foot rubs. Self-care promotes the production of oxytocin, a hormone that reduces stress that helps us fall and stay asleep.
- Try and limit your blue light exposure. Use caution looking at your phone, tablet, or television before bed. The light can signal the brain to wake up instead of falling asleep.
- Try small doses of melatonin for the first few nights. I prefer magnesium since it is gentle and helps relax the body and muscles.
- Do some meditation and yin yoga before bed. Both practices help calm the body down and fold inward and help prepare you for sleep.
- Avoid nighttime snacking. In Chinese Medicine, one of the reasons for insomnia is food retention in the stomach. If you find yourself hungry at night, try drinking herbal tea instead.
- Move your usual dinner time 15 minutes earlier in the day. These small changes will help your body adjust over the week instead of moving times all at once.
- Try defusing some essential oils or an EO spray on your pillow. My personal favorites are rose and lavender.
- My personal favorite; get acupuncture!
Remember, adjusting to Day Light’s Savings and the time change is a process so be gentle with yourself and allow your circadian rhythm to adjust slowly.⠀
If you feel as though you need help adjusting your body to the time change, reach out to me. I am here to help.