While you might be excited about squeezing in an extra hour of sunlight, your body might not be. After all, the loss of an hourcan throw your internal clock into a tailspin. Rather than feeling lethargic all day, we consulted some experts on the best way to fight the fatigue. So put down that second (or third) cup of coffee and scroll down below to learn more.
1. Take it in quarters. According to SleepScore Labsboard member, Dr. Nate Watson, it takes time to adapt to the new clock, but there's an easy fix for that. “In general, it takes about one day to adjust to a one hour time change such as this (or when traveling). But by breaking the change up into four 15-minute increments you can mitigate the effect of this change on your health and well-being," he says. He recommends heading to bed 15 minutes early for the four nights leading up to Daylight Savings to prevent any sleep loss along the way. Then, in the morning, “expose yourself to outside light upon awakening for these four mornings to reset your internal rhythms to this earlier bedtime," he says.
2. Manage mealtime. Eating an entire pizza with wine won't exactly do you any favors, especially when it comes to your rest. According to registered nurse, certified sleep educator, and Better Sleep Councilconsultant Terry Cralle, you should “plan to finish eating 2-3 hours before bedtime." She also advises steering clear of some main culprits like booze or a late-afternoon cup of coffee. “Since alcohol and caffeine are sleep interrupters, try to limit your caffeine intake to the morning and finish drinking any alcohol by early evening," she says.
If you can't imagine parting with your daily latte, try some better-for-you golden coffee from Golden Ratio that's low on acid and brewed in a tea bag. It'll give you a bit of energy without the jitters!
3. Make a routine. Cralle also suggests to “make a 'get better sleep deal' with yourself." By scheduling seven to eight hours of rest a night, even with the time change, the schedule will help your body feel better equipped to handle the change.
4. Supplement. Up your vitamin game with nutrients designed to naturally fend off tiredness and give you energy. Vitamin B12 is a nutrient responsible for forming red blood cells to provide more oxygen for energy production. Melatonin is a hormone associated controling the sleep–wake cycle. A deficiency in vitamin D, which is naturally produced in your body in response to sunlight, has been linked to varioussleep disorders. Try a supplement like SmartyPants Adult Nighttime Immunity gummy vitamins, which has melatonin for sleep and vitamins C, D, and zinc for immunity.
5. Head outside. The good news is that more sunlight means more time you can spend outside. Create some natural energy and endorphins by heading out for a walk (or jog, depending on how motivated you are!). Studies have shown that physical activity can improve sleep quality, so get moving now to rest well later.
We'd love to know — what other tips do you have for warding off fatigue? Let us know @BritandCo!
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This post has been updated.
