Time Changes: How to Navigate Daylight Savings, Sleep Better, and Bolster Your Immunity
In just a couple of weeks — November 3rd, to be exact — most of the world turns its clocks back for Daylight Savings Time. Researchers warn that this leads to chronic sleep deprivation and an increase in accidents and injuries. The loss of sleep during the time change can also increase your levels of stress, negatively impact your hormone levels, and weaken your immune system. To feel healthier, stronger, and more energized, try these tips to navigate daylight savings time changes in a healthier way.
How to Thrive and Sleep Better During the Daylight Savings Time Change
1. Practice Good Sleep Hygiene
Start with a strong foundation:
- Keep your bedroom cool and dark
- Run a white noise machine or a bedroom fan to drown out outdoor noises
- Remove TVs, smartphones, and other blue light-emitting devices from your bedroom
- Have a calming bedtime routine, such as a warm bath or a meditation practice
- Drink a soothing, sleep-inducing herbal tea like valerian tea or chamomile tea
2. Invest in Good Nutrition
Specific nutrients, especially when taken as an evening supplement or in food at dinnertime, can help promote real relaxation. Well-researched examples include:
- Magnesium
- Calcium
- Zinc
- B vitamins
- Vitamin D
All of the above nutrients also help to support your immune system during the time change. If you’re worried about your immunity being weakened due to time change adjustments and lack of sleep, don’t forget BioPro-Plus 500 too! Its bioidentical thymic proteins keep your immunity on track even when the time change has triggered some sleep disruptions for you.
3. Maintain a Consistent Schedule
Even though the time change might mean you’re not “ready” for bed, follow your regular schedule regardless of how you’re feeling:
- Wake up at the regular time
- Stick with your regular meal times
- Go to bed at your normal bedtime
This helps to recondition your brain and body to get back into a regular sleep schedule.
This also means avoiding naps, even if you’re tired.
An afternoon nap is a sure-fire way to keep your body from integrating with the new time.
4. Try Light Therapy in the Morning
Sunlight exposure, or light therapy using specialized bulbs that mimic the full spectrum of the sun’s rays, helps to reset our circadian rhythm (your sleep-wake cycle). As soon as you get up, expose yourself to very bright natural light. This tells your brain, “It’s morning time!,” and helps ensure your body is conditioned for rest when evening approaches.
References:
- https://psycnet.apa.org/record/2009-12532-013