Self-Care and Daylight Saving Time
I have to confess something: I normally LOATHE Daylight Saving Time. And I’m not just talking about the ‘spring forward’ shift on Sunday. I mean actual Daylight Saving Time- the whole time until we switch back in the fall- is just not my personal preference. And no, it’s NOT because I’m a morning person. In fact, it’s the exact opposite. I happen to have a body that can easily stay up late without realizing it, and I prefer to ease into the day slowly and quietly in the morning. But while one would think that would mean I love DST, in reality it just further exacerbates the issue. When it stays light out so late, it’s much easier for me to stay up much later and therefore have a harder time waking up. And that makes it much harder for me to have my slow mornings, which means I start my day later, and I am just in a perpetual state of playing catch-up until that beautiful, blessed Sunday morning in November when the time gods gift us our hour back. (Ok that was a bit dramatic, but still, the struggle is real.)
Now, according to my completely unscientific research (aka talking to people I know), my negative opinion puts me in the minority. Apparently, most of us would much prefer we stick with DST all year long. It’s the switching back and forth that we can all agree is terrible. Specifically, that forward switch that we are all currently trying to adjust to. And this IS backed by science. Studies have demonstrated that there are higher risks of having a medical issue such as a stroke or heart attack, getting in a car accident, or experiencing mood changes in the week after the clocks turn forward. On top of that, we tend to have a harder time staying productive at work, and kids have a harder time focusing at school.
So until we finally abolish this silly tradition, what can we do to make the transition go more smoothly? Well, you know how I said earlier how I normally loathe DST? I have to say that this year has been a game changer for me! Am I now a supporter? Definitely not. (And science backs me up again here.) But I am MUCH less cranky, and much more productive, than I normally would be two days into the time change. Here are a few things I think have made the difference. And a few more that the science supports.
1. Shocking my body with cold showers and pranayama
You thought I was going to say exercise, didn’t you? Ok, that DOES come later in the list, but it’s not something that is new for me this year. What IS new, however, is that about a year ago, I started incorporating daily cold showers into my routine. This has completely changed how my body reacts to stress. Much like strength training helps us build actual muscle, challenging our bodies’ circulatory and nervous systems for short periods of time helps us build our resilience and adaptability ‘muscles.’ To oversimplify things a bit, an adaptable and resilient nervous system is one that is able to be awake and responsive when you want/need it to be AND relaxed when you want/need it to be. So when something like a time switch comes around, our body can adapt to the change in time more easily, and is less likely to respond to the shift with a stress reaction, which is one of the reasons for the increase in heart attack and stroke around this time.
Another habit that I’ve doubled-down on to help me challenge my nervous system in a healthy way is pranayama practice. While many types of breathing exercises are created to stimulate the parasympathetic branch of the nervous system (the branch associated with calm and relaxation), the original pranayama practices actually included many exercises designed to do the exact opposite. These exercises stimulate the sympathetic nervous system- the branch that makes us more alert and active. This challenges our body and mind with a manageable level of stress to help us expand our window of tolerance. Or in other words, to build our resilience and adaptability.
(A caveat: In many cases, you may first need to do some work on calming and grounding your nervous system before trying either of these tips. If you’re currently already undergoing a high level of stress, incorporating practices that add additional challenges to your system can actually make your stress reactions worse. Stimulating pranayama, in particular, can trigger negative reactions. I always recommend that individuals only try new breathing exercises with the support of an experienced teacher. If you’re unsure whether these practices are appropriate for you right now, I encourage you to reach out to a yoga therapist or other health or stress management professional for guidance and support.)
2. Not using caffeine as a crutch
Now, everyone is different with this. I gave up my beloved morning coffee many years ago after finding out that I am VERY sensitive to caffeine. At the same time, I know that there are some people who can drink two espressos right before bed without issue. But for those of us who land in the middle of that spectrum, I encourage you to stick to your regular caffeination schedule, and be mindful of drinking extra as a band-aid for any sleep deprivation. It might make us feel better that afternoon, but will likely lead to having a hard time getting to bed at the earlier hour that we need to to be able to adjust to the new time schedule. So stick to coffee before noon, and try taking a short nap or a walk around the block to combat your afternoon slump.
3. Moving my body early
Speaking of walks, getting into the habit of moving early in the day can help to prime your body to become alert earlier. I am not usually on the morning shift for Rosco’s walks- I told you earlier about my slow mornings- but the last couple of days, he and I were out the door together before the sun came up. And as much as I hate to leave my house first thing and, horror of horrors, risk running into a neighbor who loves small talk before I’m awake enough to make sentences, it has definitely been a signal to my body and brain that it’s time to get online. So whether you’re able to move your whole workout to an earlier part of the day, get outside for a walk, get a few squats in while you brush your teeth, or do a short yoga practice after you get out of bed, I highly recommend getting some movement in before lunch. Find a way to say ‘hello’ to your muscles and joints as early as possible. Bonus points if you can do it outside (see tip #4). Of course, if you’re doing something more strenuous, keep in mind that your body is not primed to be moving at this time (even if you’re always a morning exerciser), so take extra care to warm yourself up!
(P.S. to my neighbors: I really love you guys and don’t want you to stop saying hi! I’m just not a full human before 7am, so please don’t take any street-crossing personally.)
4. Saluting the sun in the morning and setting the mood at night
I’m talking about getting outside, people! Get some sunlight in those eyeballs! Obviously, PLEASE don’t ever look directly at the sun. But, going outside, or sitting near an untinted window, during the morning, tells our brain that it’s time to wake up, and helps to trigger the production of mood-boosting serotonin. Of course, the sun rises later now, but even the dim early-morning light helps our brains adjust. So get outside, when you can, as often as you can, throughout the earlier part of the day. And at the very least, open the window curtains if it’s light out while you get ready for work.
It’s just as important to consider the amount, and type, of light we expose ourselves to at night. Going hand in hand with the production of serotonin during light exposure, is the production of melatonin as it gets dark, telling our bodies and brain that it’s time to start getting sleepy. Unfortunately, modern life offers us a million reasons to interrupt this rhythm, including bright work lights, needing to finish activities in the evening, and entertaining ourselves with TV, computers, and phone screens well into the night. Keeping this level of light flowing into our eyeballs delays the production of melatonin, which can make it harder for us to fall asleep at night. It’s not realistic to ask ourselves to abolish all technology from our lives after 7pm, (although if that works for you, more power to you!) so what are some reasonable ways we can mitigate the negative effects? Well we can take melatonin supplements, but if you are concerned about the possible side effects or health risks associated with them, there are more gentle ways to shift your routine. One of the biggest is to dim the lights a few hours before you plan to go to bed. The first thing I did when I moved into the place I live in now was install dimmers at every light switch. This way, a venture into the kitchen for some water or a snack doesn’t result in a light assault to your eyes. You should also replace your lightbulbs in the areas of your house where you wind down, like the living room or bedroom, with dimmer bulbs that emit warm, not cool, light. Bright, blue-toned light emulates the quality that sunlight exhibits earlier in the day, while dim, warmer light is more similar to the light from the sun in the evening, as well as the light from the moon when it’s full. And if you live somewhere where it stays light out very late, close your curtains, too!
Now for the whole technology thing. I’m going to tell you right now: I keep my phone next to my bed, and often check through social media in the evening before I go to sleep. This doesn’t negatively affect my sleep because firstly, I only look through things that feel positive/uplifting at this time of night, and secondly, I have my screen set to warm, dim light in the evening. But you have to consider what works for you and what doesn’t. For example, although I do usually catch up on my favorite shows before going to bed, I don’t have a television in my bedroom. And my phone goes to Do Not Disturb about 2 hours before my self-imposed bedtime, because I find that text notifications and live communication, even with friends and family, is more likely to keep my brain awake at night.
5. Making sleep my priority
Now, I have to be honest. A lot of this all just comes down to choice and intention. Because I have been committed to managing my energy levels in general, and therefore doing a lot of these things already, it was easy for me to be extra intentional about keeping good habits the last few days. I have a history of insomnia, so getting sleep is a long-term project for me, and I was WELL aware that Daylight Saving Time was around the corner. It’s been on my calendar since the beginning of 2022! (I also was an avid traveler in what seems like a past life, so I have been researching ways to cure jet lag, which is what Daylight Saving Time basically is, for over a decade.)
If you don’t tend to have a hard time sleeping, this adjustment may actually feel more difficult for you. Partly because it wasn’t on your radar until you woke up Sunday morning and said ‘8am? Huh, it’s awfully dark for 8am.’ And partly because you haven’t ever really thought about what makes for a good night’s sleep. So if this whole ‘sleep hygiene’ thing is a new experience for you, be patient with yourself. Try incorporating one or two of these tips at a time and see how they affect you. Experiment. Adjust. Good sleep & energy management habits don’t have to feel constricting. You might find that you need to be religious about certain actions as you make them into a habit, but that once you’re feeling consistent you can become a little more flexible. Other things you may find you need to always be very strict about. But it’s usually pretty easy to stay motivated once you start seeing the benefits.
And lastly, a note to those struggling with their mental health. When you are dealing with depression, anxiety, or another mental health concern, the suggestions listed above may feel trite, and you’ve probably been trying some of them already. But it’s important to consider doubling down on self care this time of year, because the time change tends to have an outsized effect on individuals with mood disorders, especially. Sometimes just knowing that this happens can help you manage any mood swings or reduced energy that you may be noticing right now. Or it may encourage you to take action to mitigate the impact. Either way, while the tips above are certainly not a replacement for mental health treatment, they can be a great supplement, all year long.