
Daylight Savings Time has ended, and we’re “falling back” into standard time. While that extra hour of sleep sounds like a treat, the shift can throw off our natural rhythm—particularly by reducing morning light exposure. As the days grow shorter and mornings stay darker, it’s normal to feel groggy and out of sync, especially if you’re sensitive to light changes.
With the darker mornings and fewer daylight hours, our bodies may struggle to adjust, leading to potential circadian rhythm disruptions. This can make waking up a challenge, increase fatigue, and, for some, even trigger symptoms of seasonal affective disorder (SAD). To keep your sleep routine and mood in balance during this seasonal transition, here are five tips to help you regain your rhythm and energy.
Here are five tips to help you adapt to the time change:
1. Create a Relaxing and Consistent Bedtime Routine
One of the best ways to support quality sleep is by developing a calming bedtime routine. This is especially valuable when the time change disrupts your internal clock. Spend 30 minutes to an hour before bed unwinding—avoid screens, dim the lights, and try calming activities like reading, journaling, or listening to soothing music. Incorporating mindfulness or meditation can further ease stress and prepare your body for rest. Consider an evening float session to help your mind unwind and reset.
Why it works: A consistent routine signals to your brain that it’s time to wind down, improving sleep quality and helping your body adapt to the time change. Floating offers a unique benefit here, helping to calm the nervous system and bring you to a deeply relaxed state that can promote restful sleep and reduce seasonal stress.
2. Limit Caffeine and Sugar
With Daylight Savings, you might find yourself reaching for extra coffee or sugary treats to keep up with the change, but these stimulants can make sleep more challenging. Try to cut back on caffeine and sugar in the late afternoon and evening, allowing your body time to unwind naturally.
Why it works: Reducing caffeine and sugar intake can prevent restlessness and racing thoughts, easing the tension that sometimes comes with time changes and shorter days.
3. Prioritize Movement During the Day & Sweat in the Sauna
Physical movement is an excellent way to release pent-up energy and support your body’s need for rest. Aim for gentle movement each day, whether it’s a walk, some yoga, or light stretching. For additional benefits, consider trying a Fire & Ice session, where alternating between hot and cold can help regulate the nervous system and promote mental clarity. Physical movement helps burn off extra energy and lowers levels of stress hormones, which can significantly improve the quality of your sleep. Getting a good sweat on during a Sauna session can also help your body release stress.
Why it works: Regular movement and contrast therapy are both known to support your body’s natural rhythm and release stress hormones. A Fire & Ice session, specifically, provides an ideal way to regulate the nervous system, enhance focus, and reset both body and mind. This is especially helpful when dealing with seasonal stress or the adjustments that come with Daylight Savings.
4. Get Exposure to Natural Light
With the days getting shorter, it’s easy to feel more tired or lethargic during the winter months. Seasonal depression is often linked to the lack of sunlight, which can throw off your internal clock and make it harder to sleep. To combat this, make an effort to get outside during the day, even if it’s cloudy, or sit by a window to get as much natural light as possible. Alternatively, consider using a light therapy lamp to mimic sunlight and boost your mood.
Why it works: Natural light helps regulate your body’s internal clock, making it easier to adapt to the time change. Regular exposure to natural light can also support mental well-being and reduce the effects of seasonal depression.
5. Practice Gratitude Before Bed
If the time change has you feeling a bit thrown off, try practicing gratitude before bed. This can help calm racing thoughts and refocus your mind on positive aspects of your day. Jot down or mentally note things you're thankful for to shift your focus away from stress.
Why it works: Gratitude has been shown to lower stress and boost positivity, supporting a calm, peaceful mindset that can make it easier to fall asleep. This simple practice also helps reset your mind before bed, promoting restfulness in the face of seasonal changes.
Give these a try and let us know how it goes!
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