Boss: "You're an hour late!"

Guy who is about to invent daylight saving time: "Haven't you heard?"

For most of us, the transition to daylight saving time (DST) can be more than just a clock shift – it throws off our routines, messes with our sleep, and even affects our mood. Adjusting takes effort, especially if you're over 40. The key? Be intentional with your habits.

While DST has only been officially around for about a century, humans have always found ways to adapt to changes in sunlight. Ancient Roman water clocks had different scales for different months, showing that adjusting schedules to sunlight is hardly new.

5 Tips to Adjust to Daylight Savings Time

This November, the clock falls back on Sunday, November 3, 2024. And while an extra hour of sleep sounds great, it can actually make getting through your day harder. Here’s how you can take charge and adjust with confidence.

1. Go to Bed and Get Up at the Same Time – Consistency is Key

Set a goal to get seven to eight hours of sleep, and stick to it, even as you gain an hour. Irregular sleep times trick your body into thinking it's okay to store fat. Imagine trying to lose weight, but you’re sabotaging yourself by not getting consistent rest.

The fix: Create a regular sleep routine. Go to bed at the same time each night, even on weekends. In fact, your body responds well to patterns, so give it the structure it craves. If you're tempted to binge-watch your favorite show until 2 a.m., remember that every bit of sleep consistency is helping you reset faster.

Action Tip: Set a "wind-down" alarm about 30 minutes before bed to remind yourself to start your pre-sleep routine. When your body is used to going to bed at the same time, it becomes a natural part of your routine.

2. Establish a Pre-Bedtime Ritual – Power Down Gradually

Transitioning into sleep starts before you hit the pillow. Your evening routine has to set the right tone.

Avoid looking at your phone or watching TV right before bed. Those bright screens and rapid-fire info stimulate your nervous system – the exact opposite of what you want for restful sleep.

Instead, power down your electronics at least an hour before bed. Consider relaxing with a book, practicing deep breathing exercises, or trying a few gentle stretches.

Action Tip: Try a “no-tech hour” before bed. Grab a book, journal, or try mindful breathing. Keep the lights dim and switch your phone to “do not disturb” mode. Your goal is to ease your body into a relaxed, sleepy state.

Additional Tips:

• Avoid heavy meals and caffeine at least three hours before bedtime. These are like internal alarm clocks, waking you up instead of letting you drift off.
• Limit evening workouts. High-intensity exercise is great but can keep your body temperature elevated for hours, making sleep harder.

3. Keep Meal Times Consistent – Sync Your Internal Clock

Your body craves routine, and mealtime plays a big role. Eating at odd hours confuses your system, throwing your sleep cycle out of whack. Help your body adjust to DST by keeping your mealtimes as regular as possible.

Plan balanced meals that include protein and fiber. If your evening snack tends to be processed carbs, switch it out for a source of protein like Greek yogurt or almonds, which won’t spike your blood sugar before bed.

Action Tip: For the days around the clock change, stick to a consistent meal schedule. Even shifting your dinner 30 minutes earlier can give your body a head start on adjusting.

Bonus Tip: Try a protein-packed breakfast within an hour of waking. Your body thrives on the rhythm of nutrient timing, and starting your day with a protein source (think eggs or a smoothie) can help regulate energy and mood.

4. Get More Sunlight – Reset with Nature’s Clock

Exposure to sunlight in the morning sets your circadian rhythm and helps boost your mood. Natural sunlight is a key trigger for your body to feel alert. Plus, it helps regulate melatonin, the hormone responsible for sleep, so you’ll feel tired at the right time.

Get out for at least 15-30 minutes of sunlight each day. Aim for early in the morning, especially on the Sunday after the clocks change. If you're in a colder or cloudy region, a light therapy box can be a great alternative.

Action Tip: Start your morning with a short walk outside. The fresh air and sunlight can energize you, and it’s an effective way to set a healthy pace for the day. If mornings are tough, try keeping your blinds open to let in natural light as soon as the sun rises.

Extra Advice: If you experience symptoms of Seasonal Affective Disorder (SAD) in the darker months, make it a priority to get outside during daylight hours. Consistent exposure to sunlight can alleviate low energy, irritability, and depressive symptoms.

5. Nap for 20 Minutes – Short and Sweet for Energy

A quick nap is a powerful tool if you're feeling groggy. Aim for a short 20-minute nap, enough to recharge without impacting your nighttime sleep.

But keep this one brief. A nap longer than 30 minutes could make it hard to fall asleep at bedtime, which defeats the purpose of this reset.

Action Tip: Set an alarm for 20 minutes and nap early in the afternoon if possible. The goal is to “top off” your energy, not to reset it. Keep your napping time consistent, too, if you tend to need it after the time change.

Prepare Ahead
If daylight saving adjustments regularly disrupt your life, consider prepping your body a few days in advance. Adjust your sleep and wake times by 15 to 20 minutes each day. These gradual shifts help your body adjust in manageable increments, making the final change easier to adapt to.

Summary:

Navigating daylight saving time doesn’t have to be overwhelming. Prioritize good habits, stay consistent, and remember that adjusting your schedule is a process. With these strategies, you’ll tackle this year’s clock change with confidence and resilience.

To your success,

Coach Joe

P.S. I'm in favor of abolishing the time changes. What do you think?

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity program in the Lehigh Valley, you can take a free 14-day trial.