Now that we’ve rolled our clocks forward one hour into daylight savings time, the 23-hour Sunday means a sleepy week for everyone, especially those who aren’t morning people, as we see less sunlight in the morning and more in the evening. While it takes a few days to adjust for each hour of time change, there are healthy ways to ensure a smooth transition without feeling tired.
1. Soak Up The Sun During Waking Hours
After growing tired of the cold winter days, and leaving the office in the dark, one of the best ways to reset your internal clock is to soak up the sun during the day. Exposing yourself to light during waking hours will help suppress the sleep-inducing hormone melatonin. It is important to avoid exposure to bright light when it’s dark out. Melatonin production can be thrown off from sleep deprivation during the day or too much exposure to artificial light at night, especially from electronic devices. If you use the bathroom in the middle of the night, try not to turn the light on.
2. Exercise In The Sunlight Before 5 p.m. Daily
A brisk walk or run in the sunlight can make it easier for people to adjust to daylight savings time. Sunlight and exercise can boost serotonin production, and its release, in the brain, says Psychology Today. This can offset the effects of daylight savings time. The Centers for Disease Control and Prevention recommends going for a 10-minute brisk walk, three times a day, five days a week, to meet 150 minutes moderate-intensity activity every week, along with muscle-strengthening exercises.
3. Avoid Caffeine After Noon & Limit Alcohol Consumption After Dinner
Although you may feel the need to indulge in caffeine more so than usual this week, it’s best to avoid it after noon. A study in the Journal of Clinical Sleep Medicine found that 400 milligrams of caffeine consumption even six hours before bedtime can have significant and disruptive effects on sleep. And alcohol can disrupt your sleeping pattern, preventing you from achieving a deep sleep. If you want to consume alcohol, make sure it’s at least an hour before bed.
4. Follow A Consistent Bedtime Schedule, Even On The Weekends
Waking up and falling asleep at the same time every night will help strengthen circadian function, and help you fall asleep easily at night. According to the Division of Sleep Medicine at Harvard Medical School and WGBH Educational Foundation, the body clock adjusts to schedule changes slowly. For example, people who switch between day and night work may find that it takes several days to feel as alert or get a good night’s, when compared to someone who has a consistent schedule.
5. Launch Your Career in Insurance with ILScorp
Be sure to register for ILScorp’s upcoming Virtual Classroom program this week using the promo code DAYLIGHT and save $100 off the price of any of the virtual classroom programs: The ILS Introduction to General Insurance level 1 licensing program, Level 1 licensing exam prep, and CAIB 1, 2,3, and 4 exam prep courses. This promotion ends Friday, March 14, so book today and start daylight savings time with a spring in your step.
