Springing Ahead…

Every year we wait for it…. that final push towards spring, that extended hour of daylight. I don’t know about you, but that added bit of our day is like a big sigh of relief…we made it through winter!

However, this change also impacts our health, and for some, in a big way.

What is it impacting exactly? This change in time messes with our circadian rhythms, which is a 24 clock that runs in our brain. It regulates our sleep cycles, and responds to light changes, which can impact our digestion, hormones and even our memory!

Fun Fact!

Want to learn something new? Studying for an exam? Learn it before you go to bed. When we sleep, our memories are strengthened. So when they say “sleep on it!” Do it!

Melatonin is a hormone that helps us sleep because it is associated to the time of day. It increases when it gets dark and sets us up for sleep. So, when the daylight increases after we all spring forward, melatonin is suppressed. And, when there is an interruption to our sleep, it can impact not just our physical state, but also our mental state.

While it’s advantageous to have more time for outdoor activities in the evening, “exposure to more light closer to bedtime makes it harder to fall asleep at our usual bedtime, and can reduce the amount of sleep we’re able to get each night.” (John Hopkins Bloomberg School of Health)

Poor sleep can contribute to an increase in stress and anxiety, and can worsen certain psychiatric symptoms such as those who struggle with mania or depression.

What are some things we can do to adjust to Daylight Savings, and avoid any negative impacts on our health?

1. Diet: poor diet has been linked to lack of sleep, or poor sleep quality, which can then also influence weight gain. High sugar foods or a lack of certain nutrients can impact not just the quantity, but the quality of our sleep.
   
   I find that the action of writing out my plan for the week makes me feel less stressed when I go to the grocery store. Instead of grabbing all the easy meals in a panic, I have a list of exactly what I need and I keep that menu on my fridge throughout the week so that I can always refer back it. This planner has been amazing for me!
   
   Also – ease up on the caffeine and alcohol as well, especially the booze before bed.

2. Sleep Schedule: keep to a daily sleep schedule, even keeping the same one on the weekend. Turn off the electronics early before bed, and try to relax – you can download a sleep app, like Calm, or simply pick up a book and read with the lights dim. Keep the room at a cool temperature and try to turn the volume down on your radio.

3. Talk to your doctor: if your loved one is not sleeping or you are observing their behaviour showing signs of stress, depression or mania, talk to them about this change. If you need help talking to your loved one about getting help, learn more about ways you can talk to them.

4. Exercise: Through all the difficulties my husband has endured, exercise has been a key component to his recovery and ongoing mental health. Why is exercise so good? According to John Hopkins, it can “stabilize your mood and decompress the mind.” I love to get up early before the day starts and get over to the YMCA to run on the treadmill – but just 30 minutes a day can really benefit the quality of your sleep at night. That could mean walking, or even just following along on a YouTube channel. Try this bedtime yoga activity!

Of course consistency is key and help from someone else, like a friend or family member can help make these changes easier. But, remember to get out and spend time in the sunlight throughout the day. The amount of sun also boosts our serotonin levels, which increases our mood and can help with that stress we might feel from lack of sleep.

References:
Physiology, Circadian Rhythm: National Library of Medicine
¹7 Things to Know About Daylight Saving Time: John Hopkins Bloomberg School of Public Health
5 Tips to Help Your Body Adjust to the Time Change