Top Tips for Navigating the Time Change

Losing an hour of sleep can impact your health more than you realize. Circadian rhythm is an important area of your overall wellness and something you should pay attention to daily, not just twice a year when you change your clocks. Circadian rhythm is your body's natural 24-hour cycle that regulates various physiological processes, including the sleep-wake cycle, hormone release, body temperature and even immune response. Your body’s internal clock is influenced by external cues like light and temperature.

When the time changes, especially during Daylight Saving Time (DST), it can disrupt your circadian rhythm and have several effects on your health like sleep disruption, mental health, cognitive function and physical health.

Use these tips to get your circadian rhythm back in sync:

1. Get at least 10 minutes of morning sunlight within an hour of waking. NO SUNGLASSES.
2. Cut caffeine after 2 p.m. I know this one is tough, especially when you're tired, but it will pay off in energy in the coming days and weeks.
3. Move your body early in the day to boost energy when you need it and know when to release melatonin at bedtime.
4. Keep your bedtime and wake time consistent, even on weekends.

Start making these small changes and you’ll see the difference in your energy, focus, mood and overall well-being all year round. 

by Julie Hartley RDN, CHC