Spring is finally here! The ground is thawing, the birds are chirping, and it's that delightful season when we "spring forward," losing an hour of precious sleep. If you’re anything like me, this time of year feels like a mixed blessing. Later daylight hours are fantastic for allowing more outdoor time, but losing sleep can take a toll on both our bodies and minds. The first week following the time change is always a tough transition.
In Why We Sleep, Matthew Walker highlights that even minor changes in our sleep schedule can impact our health significantly. Adjustments can lead to increased risks for various health issues. So, how do we handle the yearly chaos of Daylight Saving Time? I’ve gathered some effective holistic approaches to help ease this transition and reduce sleep-related problems.
Understanding the Impact of Daylight Saving Time
Losing an hour of sleep has a profound effect on our circadian rhythms, which regulate our sleep-wake cycles. Disruption can lead to insomnia, heightened stress, increased inflammatory markers, and even mood swings. Research indicates that the risk of heart attacks increases by about 24% in the week following the time change. Walker also notes that this sleep loss can worsen anxiety and depression, making it harder for us to concentrate and retain what we learn. The rate of hospitalizations and car accidents even goes up following the change to daylight saving time. As a physical therapist, I have seen first-hand the effects of the time change on physical function and performance.
Effects on Exercise
Reduced Endurance: Sleep deprivation can lead to decreased aerobic capacity, resulting in quicker fatigue during prolonged exercise sessions.
Decreased Strength: Lack of sleep can impair muscle recovery and growth, leading to diminished strength and power output during resistance training.
Impaired Recovery: Sleep is essential for muscle repair and recovery. Insufficient sleep can prolong recovery times, increasing the risk of injury during subsequent workouts.
Effects on Coordination
Decreased Motor Skills: Sleep deprivation can impair fine and gross motor skills, affecting coordination and balance, which are critical for many physical activities.
Slower Reaction Times: Lack of sleep can lead to slower reflexes and reaction times, impacting performance in sports and daily activities.
Altered Neuromuscular Function: Sleep deprivation affects the central nervous system, leading to poor neuromuscular control and increased risk of falls or accidents during physical activities.
Effects on Performance
Cognitive Impairment: Sleep deprivation can lead to decreased focus, attention, and decision-making skills, which are crucial for optimal performance in both exercise and sports.
Emotional Distress: Lack of sleep can increase stress and anxiety levels, negatively affecting motivation and overall performance during physical activities.
Increased Perceived Exertion: Individuals may feel that exercise is more challenging when sleep-deprived, leading to reduced effort and performance.
What to Do on the Day of the Time Change
The day has arrived and we've sprung forward an hour! Here are a few strategies for that morning.
Get Outside in the Morning
Morning light can reset your circadian rhythms. On the day of the change, try to prioritize a morning walk, even if it’s just for 10 minutes. The sunlight signals the body that it's time to wake up, making it easier to start the day.
Stay Hydrated and Eat Well
Hydration and balanced nutrition are key. Tiredness often leads to cravings for sugary snacks, which can disturb sleep quality. Focus on meals rich in fruits, vegetables, and healthy fats to maintain energy levels and support better sleep. Avoiding caffeine later in the day will help you fall asleep more easily, and avoiding alcohol will allow you to achieve deeper, more restful sleep.
Supplement to Help Reset the Circadian Rhythm
Melatonin is perhaps the best known supplement for supporting a healthy circadian rhythm and is widely available in many forms. It is estimated that 95% of Americans are deficient in vitamin D and 75% in magnesium, both of which are important in sleep regulation and quality of sleep. My favorite sleep supplements are herbal and include passion flower, skullcap, and chamomile. These can be taken in pill form, tincture, or teas. Traditional Medicinals makes a Nighty Night tea that contains some of these herbs and gently relaxes you into sleep. They also make a Nighty Night Plus which has the addition of lemon balm and valerian for more of a sedative effect. A word of caution about valerian though, it is a stimulant in about 25% of people.
Holistic Practices for Better Sleep
Beyond basic tips, adopting a holistic approach can significantly enhance your sleep quality.
Mindfulness and Relaxation Techniques
Adding mindfulness practices can dramatically lessen stress, a common barrier to quality sleep. Dedicating even 10 minutes nightly to deep-breathing exercises, gratitude journaling, yoga nidra, or meditation, can effectively calm the mind and promote sleep.
Incorporate Regular Physical Activity
Daily exercise can improve mood and support sleep quality. Now that the weather is warming up, I make it a goal to engage in physical activity outdoors, whether it’s a brisk walk or a workout session. Just be sure to finish exercising a few hours before bedtime to avoid interfering with sleep!
Limit Caffeine and Blue Light
Limiting caffeine in the afternoon and evening can help prepare your body for sleep. I’ve made an effort to reduce screen time an hour before bed, opting for physical books instead of scrolling on my phone, which often keeps me up way to late and disrupts my ability to fall asleep. While I am by no means 100% successful at this, I do notice that when I put down my phone and pick up a book I feel sleepy much more quickly than when scrolling.
Embracing the Change
While the transition can be challenging, surviving Daylight Saving Time doesn’t have to feel overwhelming. By preparing in advance and embracing holistic practices, you can mitigate the sleep-related health issues associated with losing that valuable hour.
As Matthew Walker emphasizes, prioritizing sleep can greatly enhance your quality of life. Let’s not allow the time change to detract from the joy of spring. With these holistic strategies, you'll enjoy restful, rejuvenating sleep while savoring the delightful longer days ahead!
Cheers to brighter evenings and more restful nights!
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