You’ve likely heard that our bodies run on a 24 hour cycle called a circadian rhythm. Disruption of this rhythm can cause many health issues, including diabetes, obesity, and mental health conditions (1).
In case you need convincing, take a look at this data! “During the week after the shift to DST, research shows an associated rise in cardiovascular disease with a 24% higher risk of heart attacks…a 6% spike in fatal car accidents…an 8% increase in stroke rate…an 11% spike in depressive episodes…[an increase in] digestive and immune related diseases” (2).
Is the one hour change to Daylight Savings Time (DST) likely to have a huge impact on you? No, not in itself. But can it bring on the beginning of the end of your diet or exercise program? Possibly, if we don’t plan on addressing it. And all of these ideas apply to jet or travel lag, or any other events that disrupt your circadian rhythm.
Here are some ideas to help you manage disruptions to your sleep cycle caused by the change to Daylight Savings Time, Standard Time, or jet lag due to travel between time zones:
- Try to keep a regular bedtime schedule and routine. Consistency can make a difference in getting back on track more quickly (3).
- Get some morning sun exposure which will help to regulate your sleep-wake cycle (2).
- Eat a healthy breakfast, and continue those good eating habits throughout the day (3).
- Limit the caffeinated drinks to the mornings and avoid electronics which emit blue light as well as alcohol for at least 1-2 hours before bedtime (2 and 3).
- Morning exercise will be most effective as raises your body temperature and can help to reset your circadian rhythm (2).
- Skip those long naps even though you may be tempted. Anything longer than 20 minutes may add to your sleep disruption (4).
- A consistent wake up time in the morning can also help you get back to normal more quickly (5).
- Dim the lights in your home in the evening, which may trigger your body’s natural release of melatonin (5).
- Keep your bedroom cool and quiet to help you get the sleep you need (5).
If you have longer term problems with sleep, please see a medical provider to learn the reason and hopefully find a solution.
Although time changes seem insignificant, they can lead to a chain of events that interfere with your fitness. Stay aware of any event that can trigger changes in eating or exercise. By planning ahead and anticipating the challenges, we will be able to maintain our healthy weight.
(1). https://www.healthline.com/health/healthy-sleep/circadian-rhythm#health-effects
(2). https://www.nm.org/healthbeat/healthy-tips/daylight-savings-time-your-health
(3). https://fitonapp.com/wellness/how-to-adjust-to-daylight-saving-time/
(4). https://health.clevelandclinic.org/daylight-savings-time-change-4-tips-to-help-your-body-adjust/amp/
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