5 Ways to Spring Forward With Ease
If you are one of the many Americans preparing for the Spring Forward time change this weekend, you are likely doing so with mixed feelings. On a positive note, the time change brings more hours of daylight as we move closer towards warmer weather. On the other hand, it also means that those impacted will lose an hour when the clocks get set back, and this can have a negative impact on sleep and mood.
(According to CBS News, Americans will lose on average 40 minutes of sleep as a result of the time change, leaving many to deal with mood disruptions and potential irritability as they adjust to going to sleep earlier.)
While some people adjust better than others, it’s still wise to start preparing for the time change now so you can ease into it with minimal impact on your sleep and mood. Here are some simple tips that you can start following now to help prepare your body and mind for the Spring Forward time change:
Start Going to Bed Earlier. The time change typically has the biggest impact on sleep, as your internal clock will take time to adjust to going to bed and waking up an hour earlier than normal. You can reduce the negative effects by starting to go to bed 15 to 30 minutes earlier than normal early in the week, building up to going to bed a full hour earlier before the time change. It’s not likely that you will fall asleep right away on the first night, which is why patience is key. Don’t put too much pressure on yourself; instead, get comfortable in bed and, if needed, distract yourself with a book or another activity you can do while relaxing until your mind starts to wind down. If you have kids, you should get them on this same gradual change schedule as well.
Exercise Regularly. Not only is daily exercise a great way to achieve and maintain your fitness goals, it can help you sleep better at night. That’s why it’s important to get at least 30 minutes of exercise in daily leading up to the time change. If you already have a solid workout routine – stick to it! If you are struggling to get started, it can be as easy as getting 30 minutes of walking in during the day. This can help you fall asleep faster as you gradually move up your bedtime.
Avoid Stimulants Before Bedtime. As you prepare to adjust to the time change, it’s best to avoid after-dinner treats that can negatively impact sleep. Specifically, you should avoid stimulants such as coffee, alcohol, and sugary treats in the hours before bedtime. Don’t worry, you can still enjoy your morning coffee and a glass of wine with dinner. Just remember to reserve the hours before bedtime for focusing your mind on body on the task at hand – sleep.
Stick To Your Schedule. Even while you are adjusting to a new sleep routine, it’s important to be consistent with activity times including waking up, eating, exercising, and socializing. Once the time change rolls around, you should avoid napping on the first day which will help you fall asleep at your normal bedtime on the first night – which means your adjustment from there on will be much easier.
Make Your Bedroom a Sleep Sanctuary. Since sleep is the cornerstone of your time change adjustment plan, it’s important to make sure your bedroom is set up for restful and restorative sleep. Make sure your mattress and pillows are comfortable and supportive and your sheets/blankets are breathable and keeping you at a comfortable sleep temperature. If you aren’t using them already, it’s a good time to invest in blackout curtains to keep sunlight at bay so your body can respond to darker conditions which can help prompt sleep. Whatever your preferred bedroom setup is, make sure it’s designed to help you get a great night’s sleep.
By implementing these simple tips into your daily routine now, you can help ease into the Spring Forward time change and avoid struggling to adjust this weekend. Need a little extra help? That’s okay, we all do from time to time! Our plant-based wellness products are designed to help with your daily recovery needs, including promoting calm, focus, better rest, and faster muscle recovery. Shop our products today to find the solutions that are best for you.
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