I don't know about you, but the switch between Standard Time and Daylight Saving Time (which about a third of the world observes, notably North America + Europe) can really mess with me! And, it turns out that shifting the clocks twice a year can actually have a few pretty negative effects. For one, it can mess with your sleep schedule, which leads to lower heart rate variability (HRV)—basically, your body’s ability to handle stress. And, it can make you feel more stressed, cranky, and less alert..... and I find my energy really tanks for about a week. Here are a few things you might like to know with the time change.
Negative Impacts of the Biannual Time Change:
Disruption to Circadian Rhythms: The shift in time disrupts the body's internal clock, or circadian rhythm. This can lead to difficulty in falling asleep and waking up at the desired times, potentially resulting in sleep deprivation.
Increased Risk of Heart Attack: Studies have shown that the time change is linked to an increase in heart attacks. The disruption to sleep patterns and increased stress on the body may be factors contributing to this risk.
Reduced Cognitive Performance: Lack of proper sleep due to the time change can impair cognitive functions such as memory, focus, and decision-making, leading to decreased productivity and increased accidents.
Negative Impact on Mood: Sleep disruption and the stress associated with adjusting to the time change can negatively affect mood. This can result in feelings of irritability, anxiety, and even symptoms of depression.
Mood Changes: You may feel more irritable or stressed due to lack of sleep.
Here are Some Ways to Lessen the Effects:
Gradually Adjust Sleep Schedule: Start shifting your sleep time by 15-30 minutes a few days before the change.
Get Morning Sunlight: Expose yourself to natural light in the morning to help reset your body’s clock.
Stick to Good Sleep Habits: Keep a regular sleep routine and avoid caffeine or heavy meals before bed.
Exercise Regularly: Get moving during the day, but not too close to bedtime.
Limit Screen Time Before Bed: Cut out blue light from screens at least an hour before sleep.
Manage Stress: Try deep breathing, meditation, or light stretching to reduce stress levels.
Stay Hydrated & Eat Well: Drink enough water and eat a balanced diet to keep your body in sync.
I try to be more patient and give my body a little extra TLC to adjust a bit more smoothly.
What about you?
Are you affected by the time change?
Do you have any tips to help lessen the blow? I'd love to know!
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I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
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Email me: lisa@lisamarlenethompson.com