Another Adjustment

Whether you’re traveling to a new time zone or adapting to the change that comes with Daylight Savings, adjusting sleep schedules can be a drag. And it can make you and those around you cranky! (If you’re curious which emotion you lead with you can find out here.) A little forward planning can minimize the impact, which is especially important if you’re already dealing with stressful family dynamics like angry teenagers or toddlers who live by routine. I compiled some of my go-to tips for adjusting to time changes so that you can better manage your energy without skipping a beat.

7 Tips to Help You Adjust Your Internal Clock

#1 Start Adjusting Early

Rather than waiting until the new time is a reality, consider shifting your routine for a couple of days leading up to the change by changing your meal times or even your sleep schedule. Moving those activities closer to the new timeslot will allow you to adjust to the time change more quickly once it happens rather than trying to take the hit all at once.

#2 Expose Yourself to Sunlight

Your first exposure to the sun is a signal to your brain to start the clock for melatonin that you will produce to support sleep later that evening. So get sunlight, via your eyes (but don’t look directly at the sun), accordingly. Instead of sleeping in with that extra hour in the Fall, get up and soak up the sun. If you’re traveling, consider whether you’re traveling east or west and when the best time is to get some rays so that you’re brain is expecting sleep closer to the new time.

Additionally, when sunlight will be reduced due to shorter days or when traveling farther from the equator, capturing as much sun leading up to the change will allow you to store up on crucial vitamin D3 which will help boost your mood and energy levels.

You can dig into the research on the emerging field of Circadian Health in this great NYT article.

#3 Take Melatonin

Avoid sleeping pills as they tend to make you groggy in the morning, but melatonin is an effective alternative. Melatonin is the chemical in your brain that makes you sleepy. Studies have shown that taken in the evening, it can help adjusting to time changes more quickly. It can be safe for kids, too, but talk with your doctor first.

#4 Resist the Urge to Nap

It can be tempting to grab a cat nap when you start feeling sleepy, but push through so that you can embrace the new time more quickly. When the urge kicks in, consider getting some exercise instead. Not only will it perk you up, but exercise releases serotonin which helps to advance your body clock.

If you’re looking for some ideas to keep you going in a new place, send me a message to get my guide on 25 Ways to Spend Time Alone, which you can do anywhere.

#5 Stay Hydrated

Staying hydrated has so many health benefits, but according to WebMD, being dehydrated can make it more difficult to adjust to a new rhythm. So keep that water bottle full and sip away.

#6 Don’t Overdo Caffeine

When you start yawning, it can be so easy to grab that extra cup of coffee or sugary energy drink. While that might provide a short-term benefit, it will delay your ability to adjust to the new time and add unnecessary calories. If you must have caffeine, chose something with no or low sugar that won’t keep you up longer than you need or have you crashing.

#7 Eat Breakfast at the New Time

Your brain associates certain foods with certain times of the day. That’s why eating breakfast for dinner is so fun! If you’re taking a red eye flight, eat breakfast as soon as you land even if you’re not hungry to send a signal about time of day. If you’re just shifting your clock one hour, plan your meals at the new clock time rather than when your body thinks it’s time to eat. Adjust the size of the meal or grab a quick snack, if needed, to ensure you’re getting enough energy or not overeating.

It’s not Just About Adjusting to Time Changes

While a time change, especially a small one like daylight savings, can seem insignificant, the little things can add up. It may not just be the loss of sleep, but a change in routine, amount of sunlight, available food options when traveling or a new language can put people on edge. Whether you’re trying to keep the confrontations to a minimum or make a family vacation as enjoyable for everyone as possible, a few steps in preparation can keep everyone humming happy tune.

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