{"id":8543,"date":"2024-11-02T16:03:09","date_gmt":"2024-11-02T22:03:09","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8543"},"modified":"2024-11-02T16:03:09","modified_gmt":"2024-11-02T22:03:09","slug":"how-to-adjust-from-daylight-savings-time","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/11\/02\/how-to-adjust-from-daylight-savings-time\/","title":{"rendered":"How to Adjust From Daylight Savings Time"},"content":{"rendered":"

To adjust from Daylight Savings Time you need to prepare your body, prepare your mind, get some sunlight,\u00a0 and stick to your workout routine. To learn more about how to adjust scroll down to read this BODi Blog post from Michael Martin<\/a>.<\/p>\n

\"Adjust<\/p>\n

For many people, the end of Daylight Saving Time is an excuse to celebrate that extra hour of sleep. But for some, it\u2019s nothing to raise a glass to.<\/p>\n

The shorter days and earlier sunsets of late fall and winter can impact your health. These effects can range from disrupted sleep \u2014 either insomnia or oversleeping \u2014 to the depression, weight gain, and irritability that might accompany seasonal affective disorder.<\/p>\n

If you find that the time change leaves you feeling (or sleeping, or eating) out of sorts, you can take simple steps to brace yourself for winter. Here\u2019s what the experts advise.<\/p>\n

1. Prepare Your Body<\/h2>\n

If you can, ease yourself into the new time frame before the clocks roll back.<\/p>\n

\u201cStart inching your schedule by 10-minute increments toward the soon-to-be new rhythm,\u201d\u00a0advises\u00a0Ilene\u00a0Ruhoy, MD, Ph.D.<\/a>, an adult and pediatric neurologist in Seattle. \u201cThat includes sleep, wake, and meal times.\u201d<\/p>\n

After clocks change, try to stay consistent with your new schedule.<\/p>\n

2. Prepare Your Mind<\/h2>\n

\"Woman<\/p>\n

Set goals for the season, so it doesn\u2019t feel like you\u2019re staring into a chilly void.<\/p>\n

\u201cDo an inventory of things you want to accomplish, and follow through with a plan and action,\u201d suggests\u00a0Joe Novak, PsyD<\/a>, a licensed clinical psychologist in Northfield, Illinois.<\/p>\n

\u201cFind creative ways to maintain purpose, like working on a creative project you have not had time to do or volunteering for an organization whose cause is meaningful to you.\u201d<\/p>\n

3. Get Some Light<\/h2>\n

The\u00a0circadian rhythm<\/a>\u00a0is the body\u2019s internal clock, which affects a wide range of physical and mental processes.<\/p>\n

The time change may throw it off, but you can make simple moves to get back on track. Try to wake up with the sun instead of burying your head in the duvet.<\/p>\n

\u201cStand outside in the natural light for 10 to 20 minutes each morning after you wake to help set your circadian rhythm,\u201d says Ruhoy.<\/p>\n

If you feel consistently bummed out or low-energy as the weather cools, ask your doctor about light therapy or taking a\u00a0vitamin D<\/a>\u00a0supplement.<\/p>\n

Sitting in front of a light box (also known as a\u00a0SAD<\/a>\u00a0lamp, for seasonal-affective disorder) for several minutes daily\u00a0may alleviate<\/a>\u00a0the winter blues symptoms.<\/p>\n

4. Stick With Your Exercise Routine (or Get Moving)<\/h2>\n

\"woman<\/p>\n

\u201cBe sure to maintain consistency in your exercise regimen,\u201d says Ruhoy. \u201cNow is not the time to slow it down or ramp it up.\u201d<\/p>\n

One exception: \u201cIf you\u2019re not exercising at all, it\u2019s a good time to start a slow exercise program such as\u00a0yoga<\/a>\u00a0or walking,\u201d Ruhoy adds.<\/p>\n

Exercise helps your body\u00a0produce endorphins<\/a>, a.k.a. the body\u2019s \u201cfeel-good\u201d hormones, which can profoundly improve your mood.<\/p>\n

5. Get Outdoors<\/h2>\n

\u201cGet outside, while the weather is comfortable, to experience green space and visit with others in your life (while remaining safe and keeping a social distance),\u201d says Novak.<\/p>\n

\u201cConsider buying a heater for your patio or backyard to extend the time you can comfortably socialize outdoors.\u201d<\/p>\n

6. Stay Social<\/h2>\n

\"two<\/h2>\n

Staying connected with your social village often requires creativity and a lot of effort. But don\u2019t settle into self-isolation.<\/p>\n

\u201cWhen the weather is not conducive to gathering outdoors, find creative ways to see family and friends. Meet up to shop for groceries, or run errands together, or take walk around your local mall,\u201d Novak suggests.<\/p>\n

7. Maintain a Healthy Diet<\/h2>\n

Keep eating well.\u00a0Comfort food<\/a>\u00a0may feel good in the moment \u2014 and has its place in moderation \u2014 but if it becomes a crutch, you\u2019ll pay the price with lower energy and general sluggishness.<\/p>\n

\u201cMake sure that nutrient-dense foods make up a large portion of your daily meals. What you put in your body makes a huge difference in how you feel mentally and physically and in your energy level,\u201d says\u00a0Bansari Acharya, M.A., R.D.N.<\/a>, a registered dietitian nutritionist in Detroit.<\/p>\n

Acharya recommends the following foods to keep your\u00a0energy levels up<\/a>\u00a0and shield your mental health:<\/p>\n