During the first week of the clocks changing, many people will experience disruptions to their sleep patterns, mood, and energy; but why? What is it about that one hour difference besides the days getting shorter and darker?
Our body's have a few key circadian rhythms that happen on a daily basis. We are sensitive to daylight and respond with the production of cortisol and melatonin. In Chinese Medicine, there is an "organ" body clock that represents that time of day that organ is most "active" or "detoxing." If you consider these rhythms, if might help to understand why a simple shift in time can be felt so deeply.
The good news is that our bodies are adaptable and resilient. We can bounce into a new routine rather quickly. Here are a few mindful adjustments that can make this transition easier. These tips will help you maintain productivity at work and reduce the additional stress of feeling extra tired.
1. Gradual Sleep Adjustments
Even though we gain an extra hour in the fall, our bodies still need time to adjust to the shift in daylight and sleep patterns. Instead of making an abrupt change, try moving your bedtime 10-15 minutes earlier each night in the days leading up to the time change. This gradual adjustment helps recalibrate your circadian rhythm, allowing for a smoother transition. Encourage your team to make this shift as well—it’s a small step that can make a big difference in the quality of sleep.
2. Embrace Morning Sunlight
Natural sunlight is essential for resetting the body’s internal clock, as it signals to the brain that it’s time to be alert and awake. Taking in some sunlight, even just a 5-10 minute outdoor break, can help stabilize your energy and improve your mood throughout the day. Consider encouraging employees to get a little sunlight at the start of the workday. Suggesting outdoor walking meetings or stepping outside for coffee can set the tone for a focused and productive day.
3. Schedule Mindful Breaks
Many people experience a slump in the afternoon as the effects of the time shift settle in. This can be especially noticeable during the workday, where energy and focus are key. Try taking short, mindful breaks to recharge during the afternoon—consider stretching, deep breathing, or even a quick "office exercise." These activities can provide a reset, helping the mind stay sharp and focused. Plus, encouraging employees to do the same promotes a culture that values wellness.
Need an example of a 3-5 minute office exercise? Check out this video I created:
4. Fuel Your Day with Energy-Boosting Foods
What you eat can play a major role in how energized or sluggish you feel throughout the day. Balanced meals that include protein, healthy fats, and fiber can keep your energy stable. Start your day with a smoothie, for instance, blending in leafy greens, berries, and a protein source to keep blood sugar levels balanced. For busy professionals, having easy, healthy snacks on hand—like nuts, yogurt, or fresh fruit—can prevent crashes and keep focus strong. Sharing these tips with your team can also help them stay engaged and energized.
5. Prioritize Evening Wind-Down Time
Finally, winding down at the end of the day is crucial for a restful night’s sleep. This means creating a tech-free, relaxing bedtime routine to allow your brain and body to fully unwind. Consider introducing a few calming practices like reading, meditation, or light stretching in the evening.
If you’re interested in taking this further, our upcoming December Meditation Series will offer guided practices designed to help people rest and rejuvenate.
Adjusting to Daylight Saving Time doesn’t have to be too disruptive. By adopting a few mindful strategies, you and your team can feel more rested, balanced, and focused, even as the days get shorter. Taking these steps now sets the stage for a healthy, productive holiday season. And for those ready to enhance their nightly routines, be sure to join our December Meditation Series—it’s the perfect way to ease into the season with peace and calm.
Dr. Lexi
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