Daylight savings time (DST) has officially come to an end. While I looked forward to an extra hour of sleep, I did not appreciate a 5 PM sunset. An hour might not seem like a lot, but it does have a profound impact on our body clock (circadian rhythm). It disrupts our sleep schedule, which subsequently leads to difficulty with concentration, memory, fatigue, and sometimes mood changes. Time change has been found to be associated with increase in car accidents. I have been paying attention to my body in the past week after the time change, and noticed that I felt more sluggish, sleepy and less productive than usual. Changes in our sleep could also lead to changes in our hormone levels, which then affect our mood. Individuals who suffer from Seasonal Affective Disorder are likely to develop depressive symptoms at around this time.
So, how can we adjust to the time change and cope with shorter days?
1) Practice good sleep hygiene
Sleep hygiene is healthy practices that facilitate better quality sleep. Good quality sleep is crucial for the health of your brain. Here are the general guidelines for restful sleep:
Reduce caffeine intake, and refrain from drinking caffeinated drinks after 3 PM
Limit/avoid screen time an hour before bedtime (e.g., looking at your laptop/ watching television/ scrolling on your phone). The light emitted from your screens reduces the secretion of Melatonin, a hormone that controls your sleep-wake cycle and prepares your body for sleep when your environment is dark (e.g., when the lights are out)
Set up a nighttime routine: Take a warm bath. Dim the light and light a candle. Pick up a book. Put on a layer of body lotion and give yourself a gentle massage. These activities relax our body and prepare our body to go to sleep.
Avoid naps during the day
2) Be consistent with your schedule (e.g., bedtime/ meals)
If you normally go to bed at 11 PM, try to stick with the same bedtime even if you feel awake. Set up a routine prior to bedtime to help your mind and body unwind.
3) A healthy diet and staying hydrated
Following a healthy diet and staying hydrated are crucial to our physical and mental health. Dehydration is associated with feeling of grogginess during the day. It also impacts your sleep quality. There’s a strong body of research showing a strong link between diet and mental health. Generally, food rich in omega 3 fatty acids has been proven to help you cope with depression. Vitamin D deficiency has been found to be associated with depression
Finally, a lot of it is common knowledge – eat more protein, fruits and vegetables, and reduce sugar/processed food intake.
4) Exercise regularly
I always get a sudden boost of energy after I exercise. I also feel “lighter”, and more motivated. That sudden boost of energy is due to the release of a hormone called endorphins, which trigger positive feelings. Even if you don’t feel like it, do it anyway. Exercising could boost your mood and facilitate better sleep. Also, it does not have to be an intense workout. Going for a walk counts as well! Exercise when it’s bright outside, but try to refrain from exercising few hours before bedtime.
5) Socialize with friends
During the winter months, I find that being with friends and having the ability to connect with them take my attention away from the cold and the darkness outside. On the contrary, I tend to feel more melancholic when the sun sets in the early afternoon and I’m home by myself. I don’t blame you, it is brutal to go out when the temperature falls below zero, and it is only natural to spend more time indoors. However, doing so has a negative impact on our mood, as socializing does lead to sense of wellbeing and greater life satisfaction. Therefore, spend time with family and friends when you can, especially as the days get shorter. Laughing and physical contact with you friends also help boost your mood.