During the wee hours of Sunday, November 1 we did the “fall back” thing— gaining an hour of sleep. While that may sound like the perfect way to recover from weekend fun, this adjustment can be hard on the body. Try these tips from Jason Minich, owner of Catalyst Fitness, to transition back to standard time with ease.
1. Don’t stay up late
Following the time change, your circadian rhythms will cause you to want to go to bed earlier and wake up earlier than your external environment. Instead of staying up an hour later, capitalize on this newfound time and do a light workout or some type of physical activity that gets you moving and sweating a bit right away in the morning. This will get you up and going, spike your energy levels for the day and will help you sleep better in the evening. If you exercise too late in the day, it can disrupt your sleep while your body is trying to make adjustments.
2. Turn to melatonin
We’re entering the dark days of winter. Melatonin can help regulate sleep-wake cycle in the absence of light. It also has been shown to have positive effects on jet lag, seasonal affective disorder and depression. Try a low-dose (no more than 0.5 mg) a few hours before sunset for more restful sleep.
3. Be kind to yourself
It might be easier on your body if you go to sleep and wake up 10-15 minutes later each day. A nap might help control drowsiness, too.
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