As the clock falls back this weekend, Americans are bracing for another round of sluggishness and grogginess that often accompanies daylight saving time. While the extra hour of sleep might seem like it should give people an energy boost, experts warn that our internal clocks can take days to adjust, leading to fatigue, hunger swings, slowed metabolism and even mood changes.
The disruption caused by the one-hour time change is particularly pronounced in vulnerable populations such as shift workers, children and teens, older adults, those with sleep or heart conditions, and frequent travelers. "Our internal circadian rhythm, which is monitored by light, meal timing and hormone release, can fall behind by several days when we change our external clocks," said Neelofer Basaria, a Texas-based public health expert.
Fortunately, experts say that there are simple ways to mitigate the effects of this time change. One key strategy is to eat balanced meals consisting of protein, complex carbs and healthy fats at regular times throughout the day. According to Robin DeCicco, a certified holistic nutritionist in New York City, starting your day with protein can help stabilize blood sugar, boost alertness and signal to your body that it's time to be awake.
Another important consideration is dinner timing. Basaria recommends eating dinner earlier after the clocks go back, as this helps regulate the internal clock. Consistency in meal times, combined with dim light exposure in the evening, also supports a smoother circadian rhythm reset.
Research suggests that certain foods can naturally support melatonin production and improve sleep quality. These include turkey, cherries, pumpkin seeds and kiwi, all of which contain magnesium and zinc that further support relaxation before bed. Basaria also advises avoiding caffeine after 2 p.m. and eliminating high-sugar snacks close to bedtime.
The most effective way to adjust to the time change is to stay consistent with your eating routine, exercise habits, and light exposure. By following these simple tips, you can help maintain steady energy and prevent crashes, making it easier to adjust to the new schedule.
The disruption caused by the one-hour time change is particularly pronounced in vulnerable populations such as shift workers, children and teens, older adults, those with sleep or heart conditions, and frequent travelers. "Our internal circadian rhythm, which is monitored by light, meal timing and hormone release, can fall behind by several days when we change our external clocks," said Neelofer Basaria, a Texas-based public health expert.
Fortunately, experts say that there are simple ways to mitigate the effects of this time change. One key strategy is to eat balanced meals consisting of protein, complex carbs and healthy fats at regular times throughout the day. According to Robin DeCicco, a certified holistic nutritionist in New York City, starting your day with protein can help stabilize blood sugar, boost alertness and signal to your body that it's time to be awake.
Another important consideration is dinner timing. Basaria recommends eating dinner earlier after the clocks go back, as this helps regulate the internal clock. Consistency in meal times, combined with dim light exposure in the evening, also supports a smoother circadian rhythm reset.
Research suggests that certain foods can naturally support melatonin production and improve sleep quality. These include turkey, cherries, pumpkin seeds and kiwi, all of which contain magnesium and zinc that further support relaxation before bed. Basaria also advises avoiding caffeine after 2 p.m. and eliminating high-sugar snacks close to bedtime.
The most effective way to adjust to the time change is to stay consistent with your eating routine, exercise habits, and light exposure. By following these simple tips, you can help maintain steady energy and prevent crashes, making it easier to adjust to the new schedule.
... i mean, i get it, our bodies take a sec to adjust, but do we really need an extra hour of sleep to be sluggish? like, can't we just function on normal hours for once? and what's with all the 'experts' saying stuff? can't they just tell us to chill out for a bit? 
anyway, if you're gonna mess with our circadian rhythms, might as well give us some decent tips to cope... starting the day with protein is a thing now? cool, more eggs and avocado toast for me, i guess 
! My body feels so meh after that one hour switch. Experts say we need to get our internal clocks in sync again, but honestly, I'm all about convenience 
. Eating balanced meals and timing dinner right can help, tho 
. Staying consistent with my routine is key 
. Research suggests that certain foods like turkey 
and cherries 
can support melatonin production, which helps me sleep better 
️. I'm gonna try to stick to these tips and see how it goes 
. Wish me luck! 
. Don't even get me started on how hard it is for shift workers... poor souls 
But in all seriousness, staying consistent with your routine and taking care of your sleep habits makes all the difference. Just don't be like me and try to go back to bed at midnight thinking you can just "catch up" on sleep... trust me, it doesn't work 
eating balanced meals at regular times and getting some morning sunlight really helps regulate my circadian rhythm... also started taking a walk outside in the evening instead of scrolling through my phone like i used to 
it's amazing how much more energy and focused i feel now 
The time change is like a psychological reset button - we hit the pause button for our internal clocks, but sometimes it takes some effort to get back on track 
. I mean, think about it, when you're consistent, your body starts to sync with the new rhythm, making it easier to adjust. And let's not forget about light exposure - dim lighting in the evening helps regulate our circadian rhythms 
. It really does help stabilize blood sugar and boosts alertness. And, of course, sticking to dinner times is crucial - earlier dinners can make all the difference in regulating our internal clocks 
. Who knew they could have such a profound impact on melatonin production? One thing's for sure, though - it's not just about eating the right foods; it's also about making lifestyle changes to support your overall well-being 
.
Just kidding (or am I?). On a real note, consistency is key, right? Like, if you're gonna eat dinner at 6 p.m., stick to it even on weekends. No, really, that's not too weird of a suggestion, right? 
. But yay for tips on how to mitigate the effects! 
. Can't wait to get into a rhythm that doesn't involve coffee IVs 
. Anyone else ready for some serious sleep deprivation 
It's so hard to get our internal rhythms back on track after that big jump forward. But hey, at least there are some small things we can do to help ease the pain... like eating balanced meals and getting enough sleep