For all states except Hawaii and Arizona, daylight savings time officially ends at 2 am this Sunday, November 3rd. Even though people will gain one hour of sleep, it may disrupt the normal sleep schedule for a week or more and create a few challenges but there are many positive things that can be done to help overcome them.
Clients often share that there is a change in their physical activity after daylight savings time in the Fall. Many people are now driving home in the dark and they are less motivated to walk or go back out to the gym. Finding a local track with lighting or stopping at the gym on the way home may be a solution. If possible, a shift to morning activity may be the best choice. Morning light also provides the benefit of improving our circadian rhythm and balancing our “Cortisol Awakening Response” for better energy. During the first 30 minutes of the day, we should be exposing ourselves to light, preferably natural light. Open the curtains as soon as you wake up to gain that benefit or walk outside on the deck if weather allows. Our bodies were designed to wake up to the sun and start to rest as the sun goes down. That is one of the reasons that blue light from electronic devices can also interfere with this natural cycle. All blue light emitting devices should be turned off preferably an hour before bedtime. If you find you are still waking up in the dark and now you are also coming home in the dark, you may want to consider getting a light box. It is extremely helpful to use upon awakening.
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Known for their effectiveness in helping to alleviate winter blues or seasonal affective disorder (SAD), light therapy lamps have also been shown in research to help with focus, mood, energy and to promote healthier sleep.
Finally, make sure you try and go to bed about the same time and get up at the same time as much as possible. It is critical for good health that we get quality sleep. This is the time that our body works on restoring and detoxifying to get us ready for feeling our best the next day.
Vanderbilt University Medical Center. "Daylight Saving Time has long-term effects on health." ScienceDaily. ScienceDaily, 4 November 2019. <www.sciencedaily.com/releases/2019/11/191104144133.htm>.
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