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5 Ways To Deal With The Time Change

5 Ways To Deal With The Time Change

For those of us who switched back to “standard” time from Daylight Savings Time on Sunday, the fact that it now gets dark at 5:30 is a difficult adjustment.

While perhaps not as difficult as switching to daylight saving time (springing forward), since we actually get an “extra” hour of sleep, falling back to standard time brings its own challenges.

It takes about three to four days to adjust. But to help the process along, here are some ways to ease yourself into the change:

The most notable challenge is the fact that daylight hours decrease and the sunset comes earlier. One way to adjust to this is to get as much sunlight as possible during the next few weeks. If you can do it in the morning, it will be even more effective. Morning light improves sleep because it helps to regulate our natural clocks or, our circadian clock and to reset them. Our internal clock lets us know when itís time to sleep, when to wake up and when itís time to eat.

Although increased time in the morning sun is ideal, getting more sunlight any time of day will help. If you are stuck inside an office without windows, use your lunch break, take an afternoon break, or try to make time before work to get outside and soak up the sun.

Coupled with light, getting some exercise outdoors during the day can boost your energy level, not to mention your mood. Taking a walk, even as little as 20-30 minutes, can help. But if you canít exercise in the sunshine, exercise when you can because exercise also helps to regulate both our mood and can make us more ready to sleep.

Speaking of sleep, make sure to use that hour we are getting back and sleep. Stay up until your “regular” bedtime and wake up at your regular time in the morning. It will help you become more alert and may even improve your mood.

Standard time means that sunrise is now an hour earlier so it might cause you to wake up an hour earlier. So, when sleeping, keep your bedroom as dark as possible to reduce the amount of light that will enter your room when the sun rises.

Lastly, the National Sleep Foundation recommends that you reduce or avoid consumption of alcohol and caffeine. These can make it more difficult for your body’s internal clock to adjust to the time change.

4 Tricks to Outsmart the Winter Blues

Read more: Health, Mental Wellness, Natural Remedies, Nature, , ,

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Judi Gerber

Judi Gerber is a University of California Master Gardener with a certificate in Horticultural Therapy. She writes about sustainable farming, local foods, and organic gardening for multiple magazines. Her book Farming in Torrance and the South Bay was released in September 2008.


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2:34AM PST on Nov 25, 2013


7:44AM PST on Nov 22, 2013


2:35AM PST on Nov 13, 2013

Thank you :)

7:06AM PST on Nov 9, 2013

Thank you

9:20PM PST on Nov 8, 2013


3:06AM PST on Nov 7, 2013


7:46PM PST on Nov 6, 2013

This one is an easy shift to make.

6:27PM PST on Nov 6, 2013

Well, we can't have long hours of sunlight all year round. We in northern latitudes who enjoy our 4:30 AM sunrises and 10:30 PM sunsets in the summer must realize that the hours of daylight are that much shorter in the winter. This is a natural cycle that's been going on since the earth was formed, and it has nothing to do with daylight savings time. There are just fewer actual hours of light in the winter. The only thing that changes is the way we label the hours, which is purely arbitrary. So, we can have darkness in the morning or in the afternoon -- it has to be one or the other.

5:40PM PST on Nov 6, 2013


10:37AM PST on Nov 6, 2013

Great if you live in a country with sun!! Lucky me I do but many have terrible winters and no sun any time of the day.

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people are talking

Thank you for sharing this important information. *_*

All I know is if I don't get enough sleep I am a zombie the next day.

I use to wake up after 4 to five hours of sleep and have a period of one to two hours being awake an…


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