It’s that time of year again. Daylight savings time has started this November, and we have moved back in time. With the time change, it can throw you off balance with your mental and physical health. If you are still adjusting to daylight savings time, then below are some tips to help you stay healthy and productive during this time of year.
Keep A Consistent Schedule
A time adjustment doesn’t mean that you have to change up your entire schedule. You have to keep a consistent routine that works for you. Keeping the same daily patterns will help you prioritize the important things you want to stay consistent, like healthy work productivity, sleep, and eating habits.
Getting off work and seeing that it is nighttime can make you feel less motivated to go to the gym or do other activities. If this is the case for you, take advantage of the longer mornings and do your work out in the a.m.
Keeping a consistent schedule is a mental thing. Once you do it over and over again, it won’t be as challenging as when you started.
Monitor Your Sleep Time
Did you know that too much sleep can make you feel less energetic? It’s natural to want to stay in bed all day, especially on the weekends when you don’t have a set schedule. But, resist the urge by having a daily morning walk or start your day by completing your household chores. If you must nap during the weekends, take a quick power nap that is 30 minutes or less so that you don’t interrupt your sleep time at night. Staying up at all hours of the night on the weekend can throw off your sleeping schedule during the week, making it easier to press the snooze button several times before you get up for work.
Catching up on sleep on the weekend is a myth. Keep in mind that your body doesn’t know the difference between Wednesday and Saturday. Make sure that you get enough sleep during the night. Some people need eight hours of sleep to feel well-rested, but everyone is different. Use smartphone apps that help you track how many hours of sleep that you get during the week. Jot down how your body is feeling to determine which hours of sleep work best for you.
If you are having trouble falling asleep at night, try different techniques that can prepare your body for bedtime:
Stretch Your Body
Stretching your body before you go to sleep can help relax your muscles and increase blood circulation. If you are sitting down in an office at work, your body has been in the same position for most of the day, which can interrupt blood circulation in your body. Or, if you do more physical labor, your muscles have been exhausted by tedious activities. Either way, you want to mentally and physically let go of the hard work that your body went through by stretching.
Turn Off Your Electronics
Turning off your electronics can help your mind focus on sleeping. It’s enticing to sit on your bed and scroll on your phone or surf through the internet to shop online but don’t do it. Before you know it, it is 2 a.m., and you have to wake up in a few hours. Only use your bed for sleep. An hour before bedtime, try journaling or reading a book. You can also use Echo or any other smart speaker device to hear instrumental sleeping sounds like ocean waves and rainfall to calm your mind. Your smartphone, tablet, or computer LED lights keep your mind racing, and that’s the last thing you want before bedtime. A soft dim light by your bedside will help you relax before bed. Create an environment that is conducive to sleep.
Keep Your Room Temperature Just Right
Keeping your room cool can help you stay asleep throughout the night. Cool bedding sheets can also make your body feel comfortable during bedtime. Avoid tight clothing before bed. Let the air flow through your body with breathable sleepwear.
Scents to Help You Fall Asleep
A calm scent in your room can set the mood for bedtime. There are so many ways that you can use oils before sleeping. You can spread scents in your room with a diffuser or spray your pillow with scents that will help you fall asleep. Lavender is known for helping people fall asleep. One good oil to use in your diffuser is Roman Chamomile. It helps calm anxiety. You can also rub oils on your body to get ready for bedtime. Use Peppermint oil on your temples to relieve tension headaches.
Do not use essential oils on your body without diluting it first. If you are unsure how to thin out essential oils, use package oils with the ingredients you need.
Avoid Alcohol Before Bed
Alcohol before bed can disrupt your sleep and decrease your sleep quality. Some factors play a role in how alcohol can affect you, such as gender, age, and genetic makeup. According to sleepfoundationorg.com, you want to stop drinking alcohol at least four hours before bed to reduce sleep disruption. Replace your alcohol before bed with water or tea that doesn’t have caffeine in it.
Avoid Late-Night Dinner
Your dinnertime can influence your quality of sleep as well. You have to give your body time to digest the food that you are eating. Steer clear of large late-night dinners, spicy foods, and snacking on junk food high in fat to prevent acid reflux.
Acid reflux is a digestive disease and is triggered when stomach acid or bile flows in your food pipe is irritated. Some of the symptoms that occur with acid reflux are chest pains and discomfort in the upper abdomen. Some people may even feel worse when lying down.
Get More Sunlight
Now that it gets dark earlier, your body is less exposed to the sun, which gives us Vitamin D, helps our mental health, and strengthens our immune system. If you find yourself indoors more during DLS, you need to put in more effort to get sunlight. If it is possible, sit by an open window while you are working. During break time, go outdoors to get some fresh air and sun exposure.
Supplements are a great way to get vitamins that you may be missing. As mentioned before, during DLS, some people’s bodies are Vitamin D deficient. A vitamin D supplement can increase Vitamin D. B12, magnesium, and iron are some supplements that can help you boost your energy throughout the day.
Be sure to consult with your primary doctor to help determine how supplements can give you what your body lacks. Once you find what works best for you, your body will be able to strive even amid these shorter days. During the colder months, enjoy the extra hours of sleep. Look at it as a time to slow down and relax more.