Daylight savings was over the weekend and we all set our clocks to spring forward an hour. Many of us struggle with the time change during daylight savings. You may find yourself waking up tired and dragging your feet through the day due to the time change. But there are some natural ways you can help reset your internal clock or circadian rhythm to make the adjustment a little easier for you and your family.
Melatonin is a hormone that your body releases to help tell you when it’s time to sleep and when it’s not time to sleep. Your body releases more melatonin when it’s time to go to sleep, specifically when its dark outside. There are safe and natural melatonin supplements you can take to help if you’re struggling to fall asleep. Studies have found that taking melatonin can help reduce the time it takes to fall asleep and results in a better quality of sleep.
Soak Up Some Sun
Spending time outside soaking up vitamin D can help your body’s circadian rhythm re-adjust. Going outside can help you to feel more awake during the day, and help signal to your body that when it gets dark, it’s time to get ready to go to sleep. Try taking a 15-20 minute stroll outside to soak up to sun and signal your brain that its time to start the day.
Try to get in at least 30 minutes of exercise, ideally outdoors. The added activity will help use up an extra engird that may keep you awake at night. Exercise also release endorphins which can help us feel calm and relaxed naturally. Aim to get your workout in before 5pm, so that your body has plenty of time to cool down and relax before bed time.
Limit Your Caffeine And Alcohol
If you’re struggling to get to sleep at night and feeling tired during the day, try to resist reaching for another cup of coffee after 12pm, extra caffeine in the afternoon might help you to feel more alert during the day, but it can also have you tossing and turning more before bed. Similarly, try to limit your alcohol intake to one drink with dinner and no nightcaps.