Changing Times
When it comes down to it, the truth is, I LOVE the Spring time change.
Spring is my favorite time of year here in CA. The weather is perfect, we get more daylight and seem to have more hours in the day to get things done.
BUT, first, we have to adjust to the actual time change, which totally sucks. I wake up early all ready, so to lose an hour is TOUGH.
So, I wanted to share just a few tips to help get you through:
Reset your sleep clock: Set a bedtime and STICK TO IT! It’s especially important during the first week of Daylight Savings Time (DST). Avoid sleep disruptors like too much caffeine or alcohol - the two biggest sleep stealers!
Reset your REAL clock: You’re going to be tempted the next day to say, “Well, it’s 10 pm, and I should go to bed, but it’s really only 9” - nope! Stick to the new time and your new schedule, and it will help you adjust faster.
Early Bird Special! Eat a little earlier than usual the first week, and this will help trick your body into adjusting to the new time because digesting earlier will help your body start getting ready for sleep earlier.
Catnaps: These are good when you readjust to a new schedule, but it’s essential to know how to take the perfect midday nap that won’t affect your sleep at night. The ideal amount of time for a power nap is just 10-20 minutes -you’ll get the benefits of recovery and feel refreshed but won’t be overly sleepy and groggy after. And - you don’t disrupt your nighttime sleep cycle. Not only will you reduce sleepiness, but naps are also great mood regulators and help with improved memory and learning. Pretty much, naps rule!
Night Owls start early: If you like to stay up late and catch up on Netflix in a quiet house, the switch in spring is rough for you. At the beginning of DST, you will find yourself staying up even later than usual and being completely zonked the next day. So make sure to adjust your bedtime routine accordingly.
Get cozy and set the sleep mood with sleep-inducing foods: If you want a light snack, reach for some sleepy-time foods. A warm cup of decaffeinated chamomile tea triggers your body to settle and contains apigenin. This antioxidant binds to specific receptors in your brain to promote sleepiness and reduce insomnia. Almonds are a source of melatonin and magnesium, both helpful for a good night’s sleep
Let the light in! Sunlight in the morning is important to get your body on the new ‘spring forward’ schedule. Leave your blinds slightly open when you get to bed, and let the sunlight gently wake you. Then, start your day with a walk outside. Not only does it help you wake up if you are feeling groggy, but a walk also lowers your blood pressure and improves health over time.
Move your body - Exercise for the win! Exercise is especially important in the first couple of weeks when your body adjusts to a new sleep cycle. Exercise increases your neurotransmitters which pumps up your endorphins - the feel-good chemicals that boost your mood. This all helps you avoid SAD - or Seasonal Affective Disorder.
Open a book, put down the phone: We know you know this one - It’s especially important to stay off screens 2-3 hours before bedtime when your body is adjusting. Electronics high-intensity light stimulates your brain and hinders melatonin, a hormone that triggers sleepiness. Create a nighttime ritual 1-2 hours before bed to tell your body it’s time to get into sleepy mode - pour a cup of herbal tea, put on your coziest socks and dive into a good book. It will soon become your favorite part of the day!
Create a sleep sanctuary: Make your bedroom conducive to a great night’s sleep. Get some black-out shades or panels, treat yourself to clean, soft sheets, and get a noise machine to block out sleep-disrupting noises. Stow your phone in the other room, and maybe try some gentle yoga stretches before bed.
It takes a minute, but once you are through the rough part, the extra daylight hours are a perfect chase for you to get outside, get fresh air, move your body and create lasting healthy habits.
I can’t wait to tell you about the upcoming 8-week group in April. Keep an eye out for the details!
Have an amazing week and remember, you’re worth it.
I promise.
