Don’t Let the Clock Change Drag You Down – Employ These Proven Strategies Instead

Posted: March 18, 2021 4:24 am

You are not alone if you are dragging this week because you were forced to spring forward on Sunday. While most people welcome the extra hour of daylight in the evening, it can be challenging for many to adapt to the time change. The body is naturally better at adapting to the time change in the fall than it is to the one that just took place. The good news is that there are things that you can do in the weeks following the time change to support your body as it goes through this annual tradition.

Give Yourself Grace: You cannot expect to jump right into your week as if your body’s natural circadian rhythms have not been disrupted due to the time change. For most people, it can take up to a week or two to get used to the time change in the morning. Be sure to give yourself grace as your body adjusts.

There are also steps that you can take to minimize the disruption. For example, if you normally work out in the morning, you may want to consider doing it during the evening hours for the first week so that you can give yourself time to adjust to the earlier wakeup call. Easing into the time change will yield the best results.

Plan Your Workload Accordingly: If you suspect that it may take you a week or so to get used to the darker mornings, you may want to plan your workload accordingly. For example, it may be a good idea to schedule important work meetings for later in the day so that you are not groggy. Being mindful of knowing it may take some time to adjust will ensure that nothing important falls through the cracks.

Hit the Hay Earlier: Until your body fully adjusts, you may also feel tired earlier in the evenings. This is normal and to be expected. While you want to try to acclimate to the change as soon as possible, you should also not be hesitant to go to bed earlier if you are feeling particularly tired. Even going to bed 30 minutes earlier will help you to handle what your body perceives to be an earlier wakeup call.

Lean Into the Extra Daylight: Rather than bemoan the darker mornings, look on the bright side by leveraging the opportunities of the extra light during the evening hours. Perhaps you want to switch your early morning run to one that you do right after you get off work for the day. Taking advantage of the extra daylight hours will make you appreciate the time change. Remember that sunlight will help to support your body’s natural circadian rhythms so that you can adjust to the change easier.

Reduce Screen Time: It can be difficult to fall asleep at night during the first week or two following the Sunday that you set your clocks forward an hour. This is because your body still perceives it to be an hour earlier. You can support the earlier bedtime by reducing screen time at least two hours prior to your normal bedtime. The blue light coming from smartphones, tablets, and computers stimulate your mind and send the signal to your brain that it is not time to wind down.

Encourage Consistent Sleep Patterns: It may be tempting to use the first weekend after setting the clocks forward to catch up on the sleep that you missed during the first week of adjustment. However, you will be doing your body a disservice in the long run if you sleep too late over the weekend. Instead, you want to support a consistent sleep pattern by getting up as close to your normal wakeup time as possible. You should also refrain from taking a nap if it is not part of your normal sleep routine.

Get Moving: One of the best things that you can do for your body during the days following the clock change is to get your body moving. It is even more beneficial to perform this activity outside when you can soak up the sunlight. Exercise will help you to sleep better at night, assisting the body in waking up with ease in the morning.

Implementing these seven tips can have a profound effect on how your body handles the transition.

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