Spring is right around the corner, which means one beautiful thing: more sunlight! Although it is lovely to have that extra hour of daylight in the evening, the spring forward leaves us with one less hour of daylight in the morning. For anyone that struggles with sleep, this can make getting to bed (and waking up) even more difficult.
There can be a shift in our senses on a deeper level when seasons change, so taking the time to check-in with ourselves is a great idea. Take some space to yourself, reset your diet with more healthy nutrient-dense foods, and focus on getting better sleep. Now is a wonderful time to start.
How to Sleep Better: Daylight Savings Tips for Healthier Sleep
One of the best ways you can support your body during the time change is to make the transition gradual. A few days leading up to when we spring forward (this year on March 8th), get to bed 5-10 minutes earlier than usual and get up 5-10 minutes earlier. The smaller the window of adjustment is when the hour changes, the easier it will be on your body and mind.
Keep (or stop) the daylight.
Since the time change causes more darkness in the morning and less at night, support a more natural circadian rhythm by flipping the switch. Set a timer so that a bright light turns on in your room first thing in the morning when you want to wake up. In the evening, close the blinds and make sure it’s dark and you are mentally preparing for sleep. Making these changes early will give yourself time to adapt to the difference in light hours.
Lighten up your dinner.
Eating a heavy meal before bedtime can actually increase your energy as your body breaks down and digests the food. To combat this, keep your dinner lighter and more gentle on your system by eating plenty of vegetables and protein, but lower amounts of fats and carbohydrates. Also, try to eat dinner a good 2-3 hours before bedtime.
Energize your body, naturally.
Increasing your energy throughout the day will help you sleep better at night. This doesn’t mean you should pound coffee all day long, but instead find natural ways to boost your energy. Hydrating your body is a great place to start, as water revs up every system in your body. True Citrus makes drinking water even easier with natural flavors that help entice you to drink. Check out our full line of True Citrus products! Be sure to get plenty of exercise throughout the day as well, to ensure you’re good and tired before you hit the hay.
Swap that glass of wine for chamomile tea instead.
It may help you fall asleep initially, however alcohol disrupts the natural sleep cycle as your body processes it throughout the night. You may feel like you’re zonking out, but you are actually creating a false sense of calm that is unnatural and detrimental to healthy sleep. If you’re craving something to help wind down at the end of the day, drink some calming herbal tea instead.
Getting good quality sleep is key to so many aspects of health, and taking care of yourself is the best way to support your mind and your body during daylight savings. Looking for more sleep tips? We have you covered!
[Credit: Phillips, Kevin. “How to Prepare for Daylight Saving Time and Avoid Losing Sleep.” Alaska Sleep Education Center.]
True Citrus products are proven to encourage you to drink more water, so try any of our delicious flavors in your glass or water bottle to stay hydrated all year long.
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