As we set our clocks back, next week, many of us look forward to that “extra” hour of sleep on the first day of standard time. That extra hour may feel great for one night, but this time shift comes with disruptions to our routines, energy levels, and sleep quality. Especially for those of us navigating perimenopause, when we are already dealing with altered sleep from fluctuating or loss of estrogen and progesterone.
Why the Shift Feels So Disruptive
Our body’s internal clock relies on cues from sunlight to regulate our sleep-wake cycles, mood, and even metabolism. Daylight is key to regulating our circadian rhythms, which dictate our sleep-wake cycles. When daylight hours change, it often leads to misalignment in our biological systems, which can disrupt both sleep and alertness.
With the upcoming time change, the loss of that hour of evening daylight can disrupt this balance, proactively adapting will help create a smoother transition. Here are some ways to support your body’s natural rhythms, boost your energy, and ease into the time change.
Embrace Sunlight
A practical way to counter the effects of any time change is by increasing your daily exposure to natural sunlight. This will help stabilize your circadian rhythm, improving sleep quality and energy levels.
Morning Light Exposure: Even just 10–15 minutes, can help recalibrate your circadian rhythm and set your body’s rhythm for the day. It encourages the production of serotonin, which helps lift your mood and prepares you for a restful sleep later.
Midday light: is beneficial in helping keep you alert and engaged through your work day and signaling to your circadian rhythm that its time to be awake. Instead of reaching for that midday caffeine, take a walk outside and soak up the sun.
Use Light Therapy: If access to natural sunlight is limited, consider a light therapy box. Studies show that these devices can improve mood and energy levels by mimicking bright sunlight, particularly during winter months when daylight is scarce.
Decrease Light as the Sun Goes Down: On the flip side, when it gets dark, melatonin production ramps up, signaling that it’s time for sleep. Reduce light exposure as it gets closer to bed time.
Focus on Restful Sleep
As the time shifts, it's important to adapt your sleep habits as well. Good sleep hygiene is vital for a smooth transition. By focusing on sleep hygiene, you can lessen the adverse effects of the time change.
Establish a Consistent Sleep Schedule: Maintain a regular sleep schedule by going to bed and waking up at the same time. Consistency in timing can reinforce your body’s natural rhythms.
Create a Restful Environment: Your bedroom should be dark, quiet, and cool. If needed, use blackout curtains or white noise machines to block out distractions.
Limit Screen Time Before Bed: Reducing exposure to blue light from devices is key. Aim to minimize screen time at least an hour before sleep.
Mind Your Evening Meals: Heavier meals can disrupt sleep. Aim to stop eating 3 hours before bedtime.
3. Move Your Body to Boost Energy and Mood
Physical activity is a powerful tool for regulating your internal clock, boosting energy, and reducing stress. Exercising outdoors has the added benefit of increasing your exposure to natural light, further supporting your circadian rhythms. Regular exercise releases endorphins, which are natural mood enhancers.
Stay Active:
Find an activity you enjoy, whether it’s walking, cycling, or dancing.
Try a morning walk, midday stretching break, or an evening yoga session to release tension and relax the body.
Focus on moving often and minimizing sitting.
Aim to avoid intense exercise close to bedtime, as it may be too stimulating for restful sleep.
4. Give Yourself Extra Self-Care
Lean into self-care as your body adapts. These small shifts in your routine can help reduce the impact of the darker mornings and earlier evenings:
Nourishing meals: Opt for anti-inflammatory, whole-food choices to stabilize blood sugar and energy.
Hydration: Staying hydrated helps you maintain focus and keep up energy throughout the day
Mindful breaks: Take small, intentional breaks throughout the day to recharge and check in with your body’s needs.
Navigating the Seasonal Shift
By maximizing natural light exposure, implementing better sleep practices, and increasing movement, you can navigate this transition with confidence.
As we embrace this seasonal shift, it's vital to commit to your physical and mental wellness. With the right approach and a bit of patience, you can turn the countdown to change into a chance for growth, enhancing your quality of life in the process.
Start making changes today for a smoother transition next week.
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